Week of 9/29

9/29 Day 7. Gymnastics Focus- Pullup, Kipping *Strict Banded PU 5x5 (Slow, Controlled Negative, Normal) *Push Press 6x2 80% *Back Squat  1x6 60% 1x6 +5lbs 1x6 +5lbs 1x6 +5lbs *10-1 Bench Press #55/#85 1-10 Slamballs Heavy

10/2 Day 8. Gymnastics Focus- Pullup, Kipping *Strict Banded PU 5x5 (Slow, Controlled Negative, Close, Reverse) *Kip 3x10 *Power Clean 6x2 70% +20lbs *Back Squat 92.5% x1 50% x10 50% x10 +10lbs 50% x10 +15lbs *Row Intervals- (15) 100m Sprint Row (20 Sec Rest Btwn)

104 Day 9. Gymnastics Focus- Pullup, Kipping **Strict Banded PU 5x5 (Slow, Controlled Negative, Wide) *Kipping PullUp- 3x1-5 *Power Clean 6x3 70% +20lbs *For Time- 10-9-8-7-6-5-4-3-2-1 KBS 50m Sprint *Core Work- Tabata Planks/Sit-Ups