1-19-12

Thursday

A.M.

Gymnastics Skill @ Z1

30 min practicing
Muscle Ups
Pistols
HSPU on Rings
GHD Sit Ups

*no fatigued reps- 1 or 2 @ a time of each, breathing should be calm the whole time

8x2 - ring hspu
8x2 - ring dips
8x2 - t2b
8x3 - ghd sit ups
8x3 - ghd back extensions

Ctb butterfly, Pistol and handstand practice

P.M.

MAP 1 Multi
5 sets @ high/consistent/aerobic effort
30 sec wall ball (18/20/21/20/21)
30 sec walk
30 sec Box Jump, 24” step down (15/14/14/14/14)
30 sec walk
30 sec double unders (50/60/50/52/51)
30 sec walk
30 sec Air Dyne (did all five rounds)
30 sec walk
30 sec Row (151m, 140m, 150m, 140m, 152m)

Comment - gymnastics went well for the most part. Started working on pistols today. Those and handstand walks will be skills I'll need to work on. Still trying to work on muscle ups on the rings as well. The MAP felt good. I pushed it pretty hard and got good work in. Pumped about tomorrow.