Wednesday 10/10


Warm-up

Foam Roll Lats x 1 minute /side T-spine Ext x 10 Side Lying Windmill x 5/side Pec Strech x 5/side Wall Slide w/lift off x 10 + Kneeling KB Push Press x 5 (slow decent) Lateral Banded Kicks (side lying) x 10 /side Ring Row x 10 x 2 sets

Strength

A: Split Jerk (skill work for 10 minutes)

goal is to work on upright body positioning in the dip. staying back on the heals, and catching in a good locked out position.

B.1: Tall Kneeling Hammer Curl (3x12)

B.2: Tricep Kickbacks (3x12)

Metcon (AMRAP - Reps)

AMRAP 15 ascending ladder 3 Hang Squat Cleans @ 50% of bodyweight 3 Burpees over the Barbell 3 Pull-ups 6 Hang Squat Cleans @ 50% 6 Burpees over the Barbell 6 Pull-ups 9/9/9 12/12/12 etc.. RX+ = use 60% of bodyweight and do CTB pull ups

Extra Work

Gymnastics Work: Warm up- Scap pull ups + scap push ups + banded face pulls x10 reps each x 2 sets A) Strict pull up + kipping CTB (no butterfly) + BMU 3+2+1 x 3 sets B1) L-Sit from support on rings Accumulate 20 seconds each set x 3 sets B2) Arch Hold x30 seconds x 3 sets

#workoutoftheday

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