Andrew St. Germain

Week 24: 17.01.11

Jess Estrada Gymnastics Warm-Up

3 Rounds, For Quality:

2 Minutes: Handstand Balance Practice (accumulate)
1 Minute: Ring Tuck Support (accumulate)
6 False Grip Ring Pull-ups (parallel grip; palms facing in)
10 Alternating In and Out Hollow Hold (start in tuck, opposite arm opposite leg
to extension, and then switch )

Rest 10 Minutes

A. Clean & Jerk, EMOM: 
3×3@60, 3×3@65, 3×2@70, 3×2@75, 3×1@80

Rest 10 Minutes

B. 5 Rounds for Time:
6 Muscle-Ups
6 Front Squats @ 225/155#

Rest 10 Minutes

C. 5 Rounds for Time:
12 Handstand Pushups (Open Standard)
6 Deadlifts @ 315/225#


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