Monday 4.1.19

We are starting a new cycle today! The emphasis will be on body control in pushing and pulling so that we can continue to grow our gymnastics skills.

TEST 

Max Unbroken Strict Pull ups 

5 Rounds 

40 Double Unders 
20 Alternating Dumbbell Snatches (50#/35#)

Above and Beyond

Cool Down

5 Minutes

1 Minute Puppy Dog
1 Minute/Arm Thread the Needle
1 Minute/Leg Couch Stretch

Strength

2 Rounds 

6/Arm - 1 Arm Dumbbell High Pull

2 Rounds

12/Arm - 1 Arm DB Bench press

3 Rounds 

10/Leg Rear Foot Elevated Split Squats

Endurance

Find Your Max Wattage on the Assault Bike

No more than two attempts with 3-5 minutes rest.

Gymnastics

3 Sets 

10/Arm Single Arm Dumbbell Alternating Seated Press 
30 Second Hollow Body Hold 
20 Banded Pull Aparts
30 Handstand Hold 

Chelsea JungComment