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




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