Tue Oct 21

Train/Move
Echo Bike Conditioning
4 Sets: 4 Mins @ within +/-2 RPM of 10 Min Bike Test
Rest 2 Mins b/w sets

Tuesday 6pm Gymnastics
Every 2:30 x 3 Sets:
60% of Max Strict HSPU

Warm-up
2 Sets:
10/8 Cal Echo Bike
6/6 Single Arm KB Bottoms-up Press
10/8 Cal Echo Bike
8 Straight Leg Sit-up

Strength/Skill
2 Tempo Strict Press Negatives, Every 90s x 6
-push press to the top if needed but lower over 5s
-build to a maximum of 50% / maintainable weight

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Stimulus
Strength: build to a maximum of 50% or to where you can maintain shoulder and spinal stability. The rep starts at the top of the press and begins when you start lowering towards the front rack. This is a slow and controlled descent, lasting 5s

Train/Move: building on our bike intervals, you’re looking to be within 2 RPM (over or under) of your average RPM from your 10 Min Bike test. You also have the option to do the 10 Min Bike test if you want the data for future programming

Tuesday Gymnastics: modify HSPU so you are able to maintain sets of 5 at a minimum (should be able to do up to 10 at that scaling but you’re doing sets of 5). Add an abmat to reduce height, use banded suspenders, or do box HSPU