Friday, July 31, 2015


5 x 5 box squat @ 50% of 1 RM + 30% band tension (blue/red)

2 Rounds:
1a) 20 unbroken semi stiff leg conventional deadlift (135/95)
1b) 20 unbroken semi stiff leg sumo deadlift
1c) 20 unbroken Dimel deadlifts

5 Rounds for completion:
1a) :30 L-Sit hold
1b) :30 Handstand hold or 20 Shoulder touches
1c) 5 Ring or Bar Muscle up transitions (banded on rings/jumping on bar/or feet on floor with bar in rack)

Tip of the Day
Gymnastics movements require the majority of our 10 general physical skills.  The best way to improve on them is to work on progressions and build strength in "holds".  Learning how to control your body at all times is imperative to becoming a stronger gymnast.