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Tuesday 5.9.17

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Gymnastics Warm-up/Skill. A. 2 rounds: :45on/:15off Hollow Hold :45on/:15off Arch Hold *Alternate between exercises B. 2 rounds: :45on/:15off Hollow Rock :45on/:15off Arch Rock *Alternate between exercises C. 3 rounds: 3 x 4-count negative Ring Rows (hands touching ribs, 4 second hold at top, 4 second descent, fast up) After round…

Saturday 5.6.17

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Open Gym From 8am to 10am Free Team Workout at 9am [youtube]https://www.youtube.com/watch?v=apNWFgfz5t0[/youtube] Competitor *Week 5-Day 4/6* Olympic. A. E:90 x 5 sets 3 Position Pause Squat Clean (hi-hang, hang, hang) @ 70-75% of 1RM Clean *3-second pause at each position. **Hip opening emphasis, speed under bar, positioning, technique work B.…

Friday 5.5.17

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Gymnastics Warm-up/Skill. A. 1 round: :55on/:15off Plank Hold (Top, arms extended) :55on/:15off Alligator Hold (bottom of push-up, chest 1" off ground) *Alternate between exercises B. 2 rounds: :25on/:15off Ring Dip Support Hold (Top) :25on/:15off Ring Dip Bottom Hold *Alternate between exercises C. 3 rounds: 3 x 3-count ring pushups (feet…

Tuesday 5.2.17

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Gymnastics Warm-up/Skill. A. 2 rounds: :40on/:20off Hollow Hold :40on/:20off Arch Hold *Alternate between exercises B. 2 rounds: :40on/:20off Hollow Rock :40on/:20off Arch Rock *Alternate between exercises C. 3 rounds: 3 x 3-count negative pull-ups (Start with chin above bar, 3 second hold at top, 3 second descent) After round #1…