Workout for 10-19-16

Gymnastics Conditioning, MidLong Duration

“Three-Peat” Level 3
 For time:
 30 muscle-ups
 400 meter run
 30 pull-ups, C2B
 400 meter run
 30 pull-ups, COB
 400 meter run
 
“Three-Peat” Level 2
 For time:
 30 pull-ups, C2B
 400 meter run
 30 pull-ups, COB
 400 meter run
 30 pull-ups, jumping
 400 meter run

“Three-Peat” Level 1
 For time:
 30 pull-ups, leg-assisted
 400 meter run
 30 pull-ups, jumping
 400 meter run
 30 ring rows
 400 meter run

Barbell Strength Development Progressive Series- Week 1 of 2

Shoulder or Bench Press-
3 sets of 10, across, working from rack.

After-Hour Accessory Exercise

Midline: Accumulate 2 minutes of extended-arm plank holding.
Position: Accumulate 2 minutes of arch-body holds (prone). 

After class: Do accessory exercise, record workout results, clean & return equipment. If you benched, compare today’s numbers to 7-27-16 & 8-02-16. 

Before class: Get gymnastics grips/hand tape, running shoes. Check 7-27-16 and 8-02-16 bench press numbers.