Competitor Training 1.20.16

Session 1 / AM
Gymnastics
Super Set
A) Bridge Rocks: 3×5
B) Headstand and Hold: 3x:05-:10 sec
C) Freestanding Handstand: 3x: 05-:10 sec
D) HSPU Negative w/ 45 lb Plates: 3x:10 Sec
Then
1) Strict Deficit HSPU find a Max Depth
2) Kipping Deficit HSPU: 3x ME using deficit from previous section. Rest exactly 90s btwn sets
3) Parallettes HSPU Negatives: 3x:10 Sec
4) Handstand Hold (heels or toes to wall): 3×1:00

Conditioning
E2MOM for 20 Min
AFAP Complete
20/16 Cal Row
50 Double Unders

Session 2 / PM
Strength (WEIGHTLIFTING WEDNESDAY)
8 Min AMRAP
With a partner
Push Press @135/95 Switch every 15 Reps
Rest 8 min
8 Min AMRAP
With a partner
Front Squat @185/135 Switch every 15 Reps

       

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