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14
Jan

Tuesday 011513

Warm-Up: albany fitness

Gymnastics Warm-Up – Day 1

10 Minute AMRAP for Quality:

Level 1:

10 Ring Pushups

10 Sec Tripod

3 Handstand kick up attempts

10 Sumo Deadlift w/ Kettlebell

10 Superman Raises

Level 2:

5 Handstand Pushup (With or without Wall assistance)

10 Sec Frog stand or Tuck Planche

10 Pistols (Alterating Legs)

10 Hollow Rocks

10 Superman Rocks

 

Strength:

High Bar Back Squat:

2X5 @ 80%,

2X3 @ 85%,

3X1 @ 90%

* Rest 60 sec

 

Conditioning:

5 rounds for total working time of:

3 Muscle-Ups + 5 Ring Dips
15 KBS (32/24kg)
50 Double-Unders

Rest 1:1

** 25 Minute Time Cap

 

This Week's Mobility

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