Week of 9/22

Monday	Thursday	Saturday
9/22 Day 7. Gymnastics Focus- Pullup, Kipping *Strict Banded PU 5x5 (Slow, Controlled Negative, Normal) *Power Clean 5x3 70% +7.5-10lbs (No Touch and Go) *Back Squat  1x10 50% 1x10 +5lbs 1x10 +5lbs 1x10 +5lbs *15-12-9 KB Front Rack Lunge Slamballs Heavy Russ Swing	9/25 Day 8. Gymnastics Focus- Pullup, Kipping *Strict Banded PU 5x5 (Slow, Controlled Negative, Close) *Kip 3x10 *Push Press 6x3 75% *Back Squat 1x8 55% 1x8 +5lbs 1x8 +5lbs 1x8 +5lbs *10- 100m Sprints (Rest 1:1)	9/27 Day 9. Gymnastics Focus- Pullup, Kipping **Strict Banded PU 5x5 (Slow, Controlled Negative, Wide) *Kipping PullUp- 3x10 *Power Clean 5x3 70% +10-12.5lbs (Not Touch and Go) *Russian Swings 4x10 Increasing in Weight each set *7 Min AMRAP 1 Thruster (95/65) 1 Bar Hop Burpee 2…. 2…. 3…. 3….