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5
Feb

Tuesday 020513

Warm-Up: albany fitness

Gymnastics Warm-Up – Day 1
12 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:

A) 3 x Max Effort Strict HSPU

* Rest 60 Seconds Between Sets

** Begin at Regionals standard. If you can perform more than 15 reps add a deficit.

 

B) 3 x 15 Good Morning

* Work Up To A Heavy Weight

** Rest 60 Seconds Between Sets.

 

Conditioning:

3 Rounds For Total Working Time Of:

50 Air Squats
15 Parallete Shoot Throughs (With Push-Up and Dip)

* Rest 1:1

** 1 Shoot Through Push-Up + 1 Shoot Through Dip = 1 Repetition.

 

This Week's Mobility

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