7 October 2014 | 619

7 October 2014

photo-1646

Tuesday

 Supplemental Gymnastics Strength
 5 x 2 Ring Muscle Ups + 2 Ring Dips
 5 x 1 Legless Rope Climbs
 5 x 9 Strict Handstand Push Ups
 5 x 9 Weighted Pull Ups

Strength

Superset

  • 6 x 6 (9) Pendlay Row
  • 6 x 15 (8) Quality or Hand Release Push Ups
  • Every 3 Minutes

Superset

  • 6 x 9 Chin Ups
  •  6 x 12 Hollow Rocks
  •  Every 3 Minutes

Workout of the Day

“Fat Helen”  5 rounds

  • 400m run
  • 21 KBS
  • 12 Pull Ups
Supplemental Endurance
 5 Rounds
 400 Meter Run
 15 Unbroken Wall Balls
 Find your average 400 Meter Time
Then
150 Double Unders
Stretch the Heck out of your Lower Legs Afterwards : )

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