August 31, 2018 – Gymnastics Strength

August 31, 2018 – Gymnastics Strength

A. Alternating Sets: Pull-Up, Shrimp Squat, Prone Scapular Around the World

3 sets, for quality, of:
A1. Pull-Up (31X1 tempo)Uneven Pull Ups

Level 1 – Banded alt side pull ups x 8 reps
Level 2 – Strap Assisted Pull up x Stimulative set per side
Level 3 – Peg Board x Stimulative set per sideA2. Shrimp Squat (31X1 tempo)If you hit 4-5 reps at current depth, aim to go deeperA3. 10 Prone Scapular Around the Worlds (3131 tempo)

B. Alternating Sets: Pike Push-Up, Skin the Cat, Hanging L-Sit Hold

3 sets, for quality, of:
B1. Pike Push-Up (51X1 tempo)B2. 3-5 Skin the CatsB3. Hanging L-Sit HoldMax Lsit hold after last german hang

C. AMRAP 8

AMRAP 8
30s Chest to Wall Handstand Hold
5 Deck Squat (6 reps, 3/leg pistol deck squat)
10 Rower pikes
30s Hollow Hold

rest 60s
Scoring: Not Scored

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