Wednesday 1/23/13

FITNESS
A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on
– examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
B. Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
– OR –
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

PERFORMANCE
A. Deadlift
Build to a heavy-ish Deadlift x 3 reps
Not proving anything here, just getting yourself prepared for the next section.
B. Three sets for times:
365/245 lb Deadlift x 3 reps
Muscle-Ups x 7/5 reps
Rest 3 minutes
Be smart here. If these loads are too heavy for you, scale to a load that is heavy, but manageable for 3 reps.
C. For Max Reps:
2 Minutes of Rowing for Calories
2 Minutes of Handstand Push-Ups
2 Minutes of Wall Ball Shots (30/20 lb)
Rest exactly 4 minutes, and then . . .
D. For Max Reps:
2 Minutes of Rowing for Calories
2 Minutes of Double-Unders
2 Minutes of Ring Dips

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