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
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
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