SATURDAY
19/07/14

STRENGTH

Push-Press; Build to 1 rep max

then

3 reps; 3 sets @ 75% of 1RM

Pendlay Row; 5 reps; 5 sets; @31X1; Progressive/Heavy

GYMNASTICS

15 minutes on whichever skill you are weakest at:

1 – Handstand static hold/Handstand walk
2 – Muscle-ups/Ring Pull-ups/Ring Dips
3 – L-Sit/Knees-to-elbows/Toes-to-bar
4 – No feet rope climb/Rope climb

CONDITIONING

In pairs:

10 minutes to row as many metres as possible

Split the work as required