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14
Feb

Friday, February 14, 2020

gymnastics ring work;
*Steps A-D are performed on low rings set up around hip-chest height.
A. False grip

  1. dead hang- staying in hollow position with feet under rings getting used to feel of false grip
  2. false grip ring row to arm pits
    B. Bottom support hold
    C. top support hold *spotter keeping rings close
    D.transitions
  3. false grip ring row + transition to bottom support hold
  4. + press to top support
    E. Ring thing/high rings using skills from above.
    *use spotter as needed for transition on high rings
12
Feb

Wednesday, February 12, 2020

AMRAP 15 mins: Assault Bike Calories, Single Arm Dumbbell Push Press and Double Kettlebell Front Rack Holds
Complete as many rounds as possible in 15 mins of:
12/9 Assault Bike Calories 12 Single Arm Dumbbell Push Press, pick load
Double Kettlebell Front Rack Hold, pick load

7
Feb

Friday, February 7, 2020

A. 20 min clock
Deadlift 5-5-5-3-3-3-2-2-2
B. Core work
Every minute for 5 minutes do:
10 sec max tuck up
10 sec hollow hold
40 sec knee to chest recovery

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