Workout for 5/12/2017

Gymnastics Conditioning, ShortDuration

2013 Regionals Event 3:
For time:
 30 burpee muscle-ups (RX+)
 or
 30 burpee pull-ups (RX)
SC=burpee + assisted pull-up, RX=unassisted, RX+=burpeeMUP

Weightlifting Strength Development Progressive Series- Week 3 of 12

Conv or Sumo Deads- Sets of 5/3
Load:
 Set 1: 3 x 68%
 Set 2: 3 x 77%
 Set 3: Max reps x 86%

After-Hour Accessory Agility/Pulling Strength Exercise

Agility: Using palettes & do bounding drills (forward, lateral) for 10’
Strength: Handstand push-up negatives, 3-4 sets of 5-10.

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After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before
Check 68/77/86% dead max; wear wrist wraps, grips.