Tuesday May 21, 2019
Like a Baby Velociraptor
Competition Class
Strength
SKILLS&DRILLS
GYMNASTICS
A. 3 x 5 Kipping HSPU
Rest 90s between sets
B. Tabata HS Push-ups
8 Rounds: 20sec work, 10sec rest
C. 5x5 Strict HSPU
*go to deficit if easy, use ab/skull mats if too hard
*scale up first set / reps from last week
D. Accumulate 1min in free standing HS
UPPER STRENGTH
E2M14M
3 Bench Press @ 55% + bands
5 Bent Over Rows (heavy but perfect)
MetCon
CLASS
HATCH W5D1
Back Squat
1x8 65%
1x6 75%
2x4 85/90%
Front Squat
1x5 70%
1x4 80%
2x3 85/90%
7min AMRAP
KBS 53/35
EMOM 5 T2B