4-9-2019

8
Apr

4-9-2019

Gymnastic Strength
Pull-Up Strength Program: (Phase 1)
Week-1 Session 1
Hollow Rock to Superman – 5 sets of 20 second hold each movement
Ring Rows – 5 Sets of 5 Repetitions (Big
Squeeze at Top). Rest 30-45 seconds between sets

Banded Pullups – 3 sets of 8 repetitions. Rest 30-45 Seconds
Negatives – 3 Sets of 5 repetitions. Slow as possible. 45 sec rest

Banded accessory:
DB Bicep Curl – 3×15

Core/Cooldown
Coaches Choice

6:30PM Strength Only
Week 1 Day 2 (6-week Cycle)
CL Grip Deadlift 1×[email protected]%
[email protected]%
[email protected] 85%
Front Squat 1×[email protected]%
[email protected]%
[email protected]%

Pendlay Row 5×5

Finisher
Dips 3×10