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12.03.2018

WEEK #1 - Gymnastic Strength Cycle

WARM-UP

1) Handstand Walk Practice, 5 minutes

2) Ring Dip Support Hold, 10s on/5s off – 5X’s

3) Negative Dips (5s down) + Deep Dip Hold, 5s – 3X’s

4) Pec + Tricep Smash

STRENGTH: Weighted Dips, 5 reps + Hand-Over-Hand Sled Pull, 40ft, 4 super-sets total with active mobility between sets

ACTIVE MOBILITY

1) Banded Pec Stretch

2) Banded Elbow Extension + Banded Wrist Distraction

3) Calf + Anterior Shin Smash

4) Anterior Ankle Mobilization + Heel Cord Floss

WOD: Perform 4 rounds of the following for time: - 15 Ring Push-Up’s

- 15ft Handstand Walk

- 30 Pistol Squats (15 R/L)

- 15ft Handstand Walk

COOL DOWN

1) 100m Walk

2) Core Work: 4 rounds of the following series, 60s REST b/w rounds: 10 Hollow Body Rocks + 10 V Ups + 10 V Tucks

3) Foam Roll (10 passes per area, start with the t-spine & work your way down)

4) Static Stretch of the Day: Seated Single-Leg Hamstring Stretch (2-minute relaxed hold R/L)