Workout for 11-8-16

Monostructural/Gymnastics Conditioning, Long-Duration

“Nicole”
 AMRAP 20:
 400 meter run
 Max reps of pull-ups
Score = number of pull-ups
OR
“Nicole Plus”
 AMRAP 20:
 400 meter run
 Max reps of muscle-ups

Score = number of muscle-ups

Weightlifting Strength Development Progressive Series- Week 1 of 2

Push or Bench Press- Sets of 5
3-5 total sets as time permits.

After-Hour Accessory Exercise

Midline: Accumulate 3 minutes of face-up planks.
Balance: Accumulate 4 minutes of single-leg balance (2 minutes each leg). Consider yoga poses.

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Before: Wear gymnastics grips, check “Nicole” scores from 3-11- 16 & 9-09-16, figure 75/80% of bench press/push press 1RMs.

After: Do accessory exercise, clean & return equipment, record workout scores, compare “Nicole” to 3-11-16/9-09-16.