Monday, May 24th
10 Banded Pull Aparts
:30 Crossed Prayer Stretch/Side
12 Elevated Reverse Lunges
1:00 Saddle Archer Stretch
Bench Press: 6 x 3 (3 second controlled descent)
Superset with 15 banded tricep extensions
Note: For this strength piece today, focus on hitting the same part of your chest on every rep and having the same pace throughout each descent.
6 Hang Power Cleans
4 Push Jerk
2 Muscle Ups/4 Chest to Bar/6 Pull-ups
Rx+: 155/105, Muscle Ups
Rx+ 115/85, 4 Chest to Bar
Intermediate: 95/65, 6 Pull Ups
Note: The weights for each of the movements should be the same for the workout. Pick a HARD option for the pull-ups. Use this as an opportunity to work on barbell cycling as well as gymnastics under fatigue.