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Friday 11.10.17

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Gymnastics Skill Warm-up.
A. 1 min ARCH Hold
1 min HOLLOW Hold

B. 2 rounds
4-8 x TTB Hollow/arch kip practice
2 x strict TTB
10 Hollow Rocks on floor

C. 2 rounds
3 x 5 sec chin above bar hold with push away from bar at top after each rep
10 Penguin Jumps

D. Choose one of the following options:

For time:
20 TTB
15 Pullups
10 CTB Pull-ups
5 Bar Muscle-ups
*7 min cap

or

15 TTB
10 Pullups
5 CTB pullups
*7 min cap

or

20 Knee Raises
15 Seated CTB Pullups
10 Seated Pullups
*7 min cap

Conditioning.
For Time:
90 Double-unders -> 45 Bar Jump-overs
30 Thrusters, 95/65 -> 75/55 -> 55/45
Rest :60
75 Double-unders -> 40 Bar Jump-overs
25 Thrusters
Rest :60
60 Double-unders -> 35 Bar Jump-overs
20 Thrusters
*12 min cap

Weakness Work.
Choose One:

Olympic Re-test.
A. Work up to 3RM TNG Clean

B. Work up to 1RM Push Press

Grip Strength.
400m Walking Lunge (Holding DB’s by head and at your sides)
*Note-choose a weight you could do for a minimum of 100m

Competitor.
*Week 10-Day 5* *Re-Test Week*

Olympic Re-test.
A. Work up to 3RM TNG Clean

B. Work up to 1RM Push Press

Gymnastics Skill Warm-up.
A. 1 min ARCH Hold
1 min HOLLOW Hold

B. 2 rounds
4-8 x TTB Hollow/arch kip practice
2 x strict TTB
10 Hollow Rocks on floor

C. 2 rounds
3 x 5 sec chin above bar hold with push away from bar at top after each rep
10 Penguin Jumps

D. Choose one of the following options:

For time:
20 TTB
15 Pullups
10 CTB Pull-ups
5 Bar Muscle-ups
*7 min cap

or

15 TTB
10 Pullups
5 CTB pullups
*7 min cap

or

20 Knee Raises
15 Seated CTB Pullups
10 Seated Pullups
*7 min cap

Conditioning.
For Time:
90 Double-unders -> 45 Bar Jump-overs
30 Thrusters, 95/65 -> 75/55 -> 55/45
Rest :60
75 Double-unders -> 40 Bar Jump-overs
25 Thrusters
Rest :60
60 Double-unders -> 35 Bar Jump-overs
20 Thrusters
*12 min cap

Grip Strength.
400m Walking Lunge (Holding DB’s by head and at your sides)
*Note-choose a weight you could do for a minimum of 100m