Thursday, May 17, 2018


3 Rounds:
1a) :30 Handstand Hold
1b) :30 Hollow Hold
1c) :15 L-sit
1d) 20 Abmat sit ups

For Time:
3 Rounds of:
20 Overhead walking lunges (45/25)
10 Toes to Bar
Then 2 Rounds of:
12 Front Squats (135/95)
1 Ring Muscle up + 10 Ring Dips
Then 1 Round of:
10 Overhead Squats (135/95)
5 Ring Muscle Ups

A Tip For Today
Programming is both a science and an art.  Today's pairing of weightlifting and gymnastics is like poetry in motion.  It will test you both mentally and physically.  With the weightlifting movements taxing your strength, your skill on the gymnastics side needs to be spot on.  If you are a "muscle through" type of athlete, today could be rough.  There is a time for strict movements when building strength and then a time for kipping movements when increasing power output.  We want that intensity and power output high!