October 19th, 2017

THURSDAY

Fitess:

A1. Barbell Hip Thrust 4 x 8 slow and controlled- Open hips at the top
A2. RDL 4 x 8 @ 31×1
**rest as needed for A1 and A2
**Please share BB’s
+
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
+

“Optional conditioning”
Sled push -Light and fast
15/10 cals AB
200m run
x 3-4 sets

Competition:

A1. RFESS 4 x 10 @ 3010 rest 60 sec
A2. Ring Dips 4 x 5-7 slow and controlled w/ turnout @ top
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