Monday, 27 May 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Kip Attempts / Kipping Pull Ups (Gymnastics or Butterfly Kip) x 3-5
2) Strict Pull Ups x 5 (band assisted if necessary)
• 3 sets:
3) Tuck L-Hang x 10 seconds

4) Kettlebell Swings x 10, 16/12 kg

BEGINNER GYMNASTICS
10 minutes Handstand Push Up (HSPU) Practice

INTERMEDIATE GYMNASTICS
3 sets:  Max Effort Strict HSPU + Max Effort Kipping HSPU

CONDITIONING
15-10-5 reps for time:
Chest-to-Bar Pull Ups
Ring Dips
Squat Clean to Thruster, 115/80#

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