MONDAY WORKOUT

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

THURSDAY WORKOUT

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,

MONDAY WORKOUT

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

MONDAY WORKOUT

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