Tuesday 060617

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Strength Focus
Jerk Balance
5 x 3
*This is not intended to be heavy, get your feet right!
Press - Same as last week
3 x 5 @ 70-80%
3 x 3 80-90%
1 x 10 @ 65-70%
And
3 Rounds
10 Barbell Rows @ 2111
Rest 90 seconds

Gymnastics Focus
EMOTM 10
Odd: 60 second Nose to Wall Wall Climb Hold
Even: 15-20 second Bottom of the ring dip hold OR 5 Ring Dip Negatives - 3 second count lower. Jump back up to support.
Then
5 Rounds
Push Ups
(Pick a number and do the same each set
5, 7, 9, 12, 15)
10 second Top of a pull up (chin over bar) hold
Rest as needed between sets
**If last week you got all the push ups easily, add 1 rep to each set. If you didn't get all of them easily, keep the same numbers.

Cardio/Endurance Focus
5 Rounds
Bike 30 calories
Run 400 M
Rest 2 Minutes

Coach Steve