7x1 clean pull + clean at 75%, rest 60-90
4x1 jerk dip + 2 SJ from rack
4x2 3 pos deadlifts (2", knees, hips), 90-100%
Strength:
a) 3x8 ring dips
b) 3x6 weighted pull up
Conditioning:
3 rounds for total time of:
Row 750m
20 HSPU (Kipping is allowed – regionals standard)
50 Double-Unders
Rest 1:1
gymnastics practice:
7 mins your choice
No comments:
Post a Comment