16.10.12

Screen Shot 2015-06-29 at 10.10.02 PM
Ricky Redus. Jess Estrada. 2015 South Regional. 

Week 11: 16.10.12

A. Front Squat: 4xMax-Effort @ Bodyweight – Rest 3 Minutes Between Efforts

Coach’s Notes: During these max-effort sets, you may NOT rest at ANY point. At most, a 1- count pause is allowed at the top. Once you stop moving, your set is terminated.

Coach Jess Estrada Gymnastics

B. 3 Rounds, For Quality:
5 Pullovers
10 Bar Dips on Pull-Up Bar
2 Minutes Handstand Balance Practice

C. Every 70 Seconds x 12, Alternating Rounds:
Rounds 1,4,7,10: 5-10 Wall Facing Strict Handstand Pushups
Rounds 2,5,8,11: 1-3 Strict Muscle-Ups
Rounds 3,6,9,12: 2 Legless Rope Climbs to 15′

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