TUESDAY Dec 8 Written By David Koni MOBILITY AND MAINTENANCE S1. Lacrosse Ball Shoulders S2. Band Assisted Lats S3. Coaches Choice GYMNASTICS CONDITIONING FITNESS 15-12-9-6-3 HR Pushups 200 Meter Run PERFORMANCE 15-12-9-6-3Kipping Handstand Pushups200 Meter RunIf still learning HSPU complete 5 per round then 200m Run x 5 Rounds CONDITIONING PERFORMANCE and FITNESSAMRAP 14With a Partner Go Round For Round Barbell RX. 60/40 INT/MAST 50/35 BEG 40/30 3 Clean and Jerks 3 Toes to Bar6 Clean and Jerks 6 Toes to Bar9 Clean and Jerks 9 Toes to Bar Etc… BODY ARMOUR 2-3 sets 8 Barbell Romanian Deadlifts 8 Barbell Pendlay Rows 10 KB Turkish sit-ups (5 per arm) David Koni
TUESDAY Dec 8 Written By David Koni MOBILITY AND MAINTENANCE S1. Lacrosse Ball Shoulders S2. Band Assisted Lats S3. Coaches Choice GYMNASTICS CONDITIONING FITNESS 15-12-9-6-3 HR Pushups 200 Meter Run PERFORMANCE 15-12-9-6-3Kipping Handstand Pushups200 Meter RunIf still learning HSPU complete 5 per round then 200m Run x 5 Rounds CONDITIONING PERFORMANCE and FITNESSAMRAP 14With a Partner Go Round For Round Barbell RX. 60/40 INT/MAST 50/35 BEG 40/30 3 Clean and Jerks 3 Toes to Bar6 Clean and Jerks 6 Toes to Bar9 Clean and Jerks 9 Toes to Bar Etc… BODY ARMOUR 2-3 sets 8 Barbell Romanian Deadlifts 8 Barbell Pendlay Rows 10 KB Turkish sit-ups (5 per arm) David Koni
