November 16, 2018 – Gymnastics Strength

November 16, 2018 – Gymnastics Strength

Level 1

A. Alternating Sets: Strict Ring Dip, Hanging Leg Raise

3 sets of:
A1. Strict Ring DipAs many as possible, -2 short of failure
Regression
V bar Dip
Ring Push Up
Rest 30 secondsA2. 10-15 Hanging Leg Raises@2up 2 down
knee tucks allowed
Rest 1 minute

B. 9 minute EMOM of Dip Support Holds, Band Lat Pulldowns, and Seated Dumbbell Arnold Presses

Every 1 minute for 9 minutes (3 rounds):
Minute 1
Dip Support Hold for 10-30 seconds
Minute 2
8-10 Band Lat Pulldowns
Minute 3
10 Seated Dumbbell Arnold Presses

if unable to hold in dip, then go to bottom of push up hold

C. Farmer 4 Life

Farmer 4 Life
15m FR SA Carry Right
15m farmer carry right
15m FR SA Carry Left
15m farmer carry Left
rest 60s
x 4

GO HEAVY!!!Scoring: Not Scored

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