Monday 5/4

You all have been doing a great job on the strict gymnastics over the last month

Starting this week get the following in per week. Just like before break it up however you want over the week.

50 Strict Deficit HSPU- Hands on 15s (if you need to start with 10s thats ok)
15 Strict Ring MU- (you may use a light band if needed) + 35 strict ring C2B
50 Weighted strict ring dips (25 of them pause 1 full second in the bottom)
50 Strict Pull-ups (start adding some weight)
4:00 L sit hold (any time under 15s doesnt count)

Today:

1) 2 second Pause Front Squats x 2 reps. Work up to a heavy 2 reps and stay there for another 8 sets

2) DB step-ups x 25 reps each leg. try and set it up to where your hips are below your knee on the ground, might need to go lighter

3) For Time:
100m run
20 Cleans (95/65)
200m Run
25 Cleans (95/65)
400 m Run
30 Cleans (95/65)

4a) Bent over row (95-115/65-75) 3 x 12
4b) Weighted GHR 3 x 8