Tuesday, July 25

Gym closed from July 30-Aug. 6th for floor repairs.

Strength:

Every 2 mins for 10 mins: Push Press

3 Push Press, pick load

Every 2 mins for 10 mins.

Athlete Instructions

Starting at 75% and building to a 3RM.

Notes

Work on the vertical dip and drive. Dip through the heels and press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead. We can sub a strict press or single arm Dumbbell strict press in order to limit overextension of the spine.

"French Toast"

3 rounds, each for max reps of: In 2 mins do:

18/13 Echo Bike Calories

max reps in remaining time Toes-to-bars

-- Rest 1 min --

In 2 mins do:

20/16 Row Calories

max reps in remaining time Strict Handstand Push-ups

Rest 1 min between each round.

Athlete Instructions

The focus today is on aerobic stamina and gymnastics muscular endurance. The goal with this piece is to push your ability to hit a machine at a higher effort, then work right into big sets on a gymnastics component. Maintaining tension and good breathing mechanics is paramount today.

Primary Objective: Complete 10+ Reps / Gymnastics Exercise

Secondary Objective: Complete each machine in sub 1 min

Stimulus: Glycolytic / Muscular Stamina

RPE: 8/10