Gymnastics 3/13 and 3/15

Tuesday – 3-13-18

Warm up: 2 rounds
5 pull up negatives
5 rig dips
GHD shoulder stretch

Skill: Bar MU’s
Every 30 Sec for 3 min
3 pull ups
Then…
Low bar bar MU drill
Then…
EMOM 8 min
1-2 bar MUs (with band or box if needed)

Workout:
21-15-9
Strict press @65
Deadlift @155

Thursday – 3-15-18

Warm up: 2 rounds
1 min HS hold
15 GHD sit ups to parallel
15 slow back extensions

Skill: HSPU’s
Practice kipping technique
Then…
50 OH KB lunges @35#
Rest 3 min
EMOM 6 min
6-8 HSPU’s

Workout:
EMOM for 20 min
5 push ups
3 pull ups
2 pistols