Monday- Gymnastics Benchmarks 7-27-15

Warm Up

500m Row

3x
10 Deadlifts
10 Push Ups
10 Air Squats
10 Sit ups

Gymnastics Benchmark (20min) (5min instruction- 15min work)

1. Max Rep Strict Pull Ups OR Ring Rows (get close to 10 reps)
***If your going for your first strict pull up thats fine…but do another scale that allows for close to 10 reps

2. Max Rep Dynamic (kipping/butterfly) Pull Ups

3. Max Rep Strict Handstand Push up OR DB press (heavy)

4. Max Rep dynamic HSPU
***Athlete MUST show control in handstand decent OR they MUST do DB Presses (Safety first…then train like an animal!!) 🙂

WOD

5 RFT

Rec
7 Dead Lifts 135/95
30 Air Squats
7 Strict DB Presses 45/25

Rx
7 Dead Lifts 225/135
30 Air Squats
7 Strict HSPU OR DB Presses 65/45

Rx+
7 Dead Lifts 275/185
30 Air Squats
7 Strict HSPU

*Deadlift weight should be between 60-65% of 1RM…no more than 70%

VOD

I will instruct you and teach you in the way you should go; I will counsel you and watch over you.

– Psalm 32:8

Extra Work

Front Squat
5 x 7reps above 70%

5x 10 GHD sit ups