Clean test plus a little extra… SHOULDER PREHAB: 1:00 Plate External/Interval Rotation (2.5-5#… Slow and Methodical) INTO… 1:00 Plate Scaption Raises (2.5-5#… Just to hands to head height) INTO… :30 of LaCrosse Ball Shoulder Circles (1 set counter and 1 set clockwise, both sides) POWER/STRENGTH: 1 Hang SQUAT
One more gymnastics week before we test one more time next week and change gears! GYMNASTICS: 10-15 minutes 1 Set of 70% 1RM Strict CTB/Chin Above Bar Pull Ups (Try to go unbroken, but can if needed) IMMEDIATELY GO TO… 1 Set of 70% 1RM Strict Ring/Bar Dips (Again,
16.3 prep begins… Repeat week?? SKILLS: Muscle Up/Kipping Handstand Push Up Practice… * If you have the Pull Up and Dip strength try out some Muscle Up progressions otherwise spend the majority of your time working Kipping HSPUs/progressions or Wall Walks, Negatives, etc for 10-15 minutes depending on
Open week! A few days of general prep before the 1st workout announcement on Thursday night! SKILL: Clean and Jerk Practice for 10 minutes ONLY to figure out a potential starting weight for the lifting portion to come… WORKOUT #1: Wall Ball (14#/20#)(Scale up, if possible) DB
All we need is your name and email and we’ll give you the details on free class.
