October 17th, 2017

TUESDAY 

Fitness:

Hang Clean + Clean (build) x 5 sets rest 2 min
+
Gymnastics Assistance
4 sets
Hanging Tuck 20-30 sec
Chin Over the Bar Hold 10-20 sec
+
4 sets
SA Ring Row 10 per side
Tuck HS Hold 10-20 sec

Competition:

A. Back Squat 4 x 10 rest as needed (Try and hit as close to 70-75% of 1RM)
*The goal is to hit a 10RM
B. 1 set for 10 reps -10% of B
+
Gymnastics Assistance
4 sets
Lsit 10-30 sec
Tuck HS Hold 10-20 sec
+
3 sets
4-5 strict pullups @ 3333 tempo
8-10 pushups @ 3333