November 9th, 2017

THURSDAY

Fitness:

“A1. RDL 4 x 7 @ 31×1
A2. SA FW 150′ per side x 4 sets
**rest as needed for A1 and A2
+
Gymnastics Assistance
4 sets
Side plank arch ups 10 per side
2-3 Strict Pullups
10 DB BP (inclined bench)
+
4 sets
10 Supinated BB Row
Tuck HS Hold 10-20 sec
+
“”Optional conditioning””
Sled push -Light and fast
15/10 cals AB
Sled push
x 3-4 sets”

Competition:

“A1. RFESS 4 x 7 @ 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
HS Kick Overs from Inverted Pike Position (play around w/ this)
+
4 sets
4-5 strict pullups @ 3333 tempo (you may add weight this week)
BB or DB BP 8-10 @ 3333”