Tuesday, 022718

Prep

1-2 mins rolling out upper thoracic

1-2 mins rolling out lats

:20-:30 sec Banded dorsiflexor ankle stretch

**https://www.youtube.com/watch?v=3RoRqUrIZ_c

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Activation

12-15 reps Scap retractions

8-10 reps Quadruped ext/rot.

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Warm-up

3 Rounds

:35 sec row **moderate pace

:12 sec bike sprint

40ft Dynamic movement

8 Kb swings

4 strict pull-ups

4 close grip

x2

6 lunges

4 air squats

2 kipping ring pull-ups

2 ring dips

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Mobility

15-20 PVC dislocates

Complex:

:15 sec cobra stretch

:15 sec lunge elbow to the floor

:15 sec lying child pose

x2 sets

:35-:45 sec Banded OH/shoulder distraction

**https://www.youtube.com/watch?v=-cUJpz5aGC

:30 sec Frog stretch

**https://www.youtube.com/watch?v=6vAaux8r12M

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Strength

OHS: build to a heavy 3 rep w/3 sec pause @bottom

(14 mins)

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Gymnastics

EMOM x5-7 mins

Ring MU work

**Athletes can choose rep scheme…Do not exceed 5 reps in one minute

Opt. 2

EMOM x4

C2B: 5-7 reps

EMOM x4

3-5 Kipping ring pull-ups

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Conditioning

:25 sec stations @110%

Hang power cleans @105/73

Pistols

Cal bike

x4 rounds;

**Rest 4 mins between

**One continues rep count

**Trying to match prior round

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BE Complete

1. Weighted goodmorings: 3 sets x12-15 reps **light to moderate weight

2. 35-40 PVC dislocates

3. Accumulate 3 mins in HS hold

**hands in line with shoulders

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