8.2.17

Gymnastic Skills and Drills:

1)PVC Shoulder Stretch

4x5 Add weight if needed

https://youtu.be/oo6QkhjY4qU

2)3x 20 Shoulder Taps

3) 1:30 min HS Hold on wall

 

BB CYCLING:

1) Power Snatch: 2RM (drop first rep)

– 2X1@95%, 2X1@90%

2) Snatch Balance: 4X3@100-120%

of max double from #1

 

Strength:

1)DB Rows

3x12

 

Metcon:

"Test 1"

Tabata Squat

Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

then,

"Test 2"

400 meter Walking lunge for time