Gymnastics Strength Development
Do 3-5 sets of one of these series:
Level 1:
5 candlesticks, slow
10 scissor-kicks, supine
Level 2:
5 hanging leg raises, slow
10 hanging scissor-kicks
Level 3:
5 toes to bar, slow
10 hanging scissor-kicks
Tri-Modal Conditioning, LongDuration
“The Chef”
2 rounds for time:
38 swings w/ 1 Kbell
38 shoulder-to-OH w/ 2 Dbells
38 box jump-overs
50m run forward, 50 backward
38 push-ups
38 toes to X
38 sit-ups
50m run forward, 50 backward
Kettlebell: SC=light-medium, RX=53/35, RX+=70/44
Dumbbell: SC=light-medium, RX=2x 50/2×35, RX+= 2×60/2×40
After-Hour Accessory Exercise, Upper & Lower Back Position
Upper back: Choose a favorite CrossOver Symmetry protocol.
Lower back: Good mornings with bent knee, 3 sets of 12-15.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Check workout results for 8-27-16 (this is a repeat).
