Friday March 29th, 2019

FRI- AM:

Week 01/02:

800m run
400m walk
x3. 
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FRI- PM:

Olympic Lifting:

5 x 2 Hang Cleans (build throughout)

5 x 1 Split Jerk from rack or blocks

5 x 10 Press from Lunge (jerk position)
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Deadlift:

55 Hanstand Push-ups
into
4 x 5 Deadlifts @ 70%
with 30 seconds rest between sets

**This is not for time but practice the transition and pacing. Movement quality above all.
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Gymnastics:

A - PREP
AMRAP 4:00
10 Ring Push-ups
10 Shoot Throughs
https://youtu.be/B0kKQs-G6Lc

B - Ring L-Sit To Handstand Practice
10 Attempts or Scale to tuck variation (see link)

https://www.youtube.com/watch?v=n-cNdQuEcOw

C - Russian Dips
8 x 4 Reps
After each set complete 10 banded Good Mornings

https://www.youtube.com/watch?reload=9&v=eGK4cnYFpT0

D - Frog to Handstand Push-ups (free standing)
6 x Frog into 10 HSPU
If you cannot do this, 6 x 20second Frog Holds

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