Thursday April 16, 2015

Gymnastics Warm-Up:

3 Sets of the following:

8-10 Chest to Bar Pull-Ups

5 Strict Ring Dips

25 Double Unders

5 Strict Handstand Push-Ups

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A. Push Press, 5 reps x 3 sets, rest 2-3 minutes between sets.

B1. Clean Pull @ 90-95% of 1RM, 5 reps x 5 sets, rest 1:30 between sets.

B2. DB Seated Press, 8-10 reps x 5 sets, rest 1:30 between sets.

My back was not feeling it so I skipped the above

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D. Every Minute on the Minute x 20 Minutes of the following:

Minute 1: 5 Heavy Kettlebell Swings + 5 Burpees

Minute 2: Airdyne 40 Seconds @ Hard Pace

Minute 3: 6 Heavy Front Rack Walking Lunges @ 135 lbs/95 lbs(3/each side)

Minute 4: Run 100 Meters