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22
Jan

Tuesday 012213

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 3 x 10

* Rest 3 Full Minutes After Each Set.

** Use the heaviest possible weight.

*** These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.

 

Conditioning:

5 rounds for total working time of:

4 Power Cleans 225/150# (if PC is above 275/190# work off of 80%)
8 Difficult Deficit HSPU
Row 24 Calories

Rest 1:1

* 25 Minute Time Cap

 

This Week's Mobility

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