Thu. Gymnastics Strength | Fran

11 October 2017
11 October 2017, Comments:  Comments

Gymnastics Strength
2-3 sets x 3-5 reps of push ups Drills as a Warm up!!

Test #1 Max Unbroken Set of Push Ups

Test #2 60 Push ups For Time! 10:00 CAP

First test can be consumed by the second one. Meaning members start test #1 and get their unbroken # and then proceed for time #2 work!

Athletes who have to do incline push ups for the testing make sure they record the rack height!!

Performance:
“Fran”
21-15-9
Thrusters 95/65
Pull ups

Fitness:
4 rounds:
10 Single Arm Thrusters- total reps
10 Jumping Pull ups/ Ring Rows

Accessory Work:
1. Chin ups 3 x 10
2. Shoulder Fly`s 3 x 10

Olympic Lifting Class 7:30 PM
A.4 Sets
1 high hang + 1 Hang +1 Floor Clean
@60/70/75/80% of 1 RM

B.4 Sets
Tempo Clean Pull x 3 @85-100% of 1 RM
**Slow Pull :03 sec to High Hang Position and then burst to pull

C. 5 Sets
3 Front Squat + 1 Jerk

D. 5 Sets
Jerk Drive x 3 @>110% of 1 RM