Tuesday 16 February 2016

A.
 15 minutes of gymnastics progression.  *Focus on Ring Dip/ Ring Dip kip*
 
B.
 EMOM for 8 minutes:
 2 x Pause Squats @75% of 1RM
*I DO NOT want you to build to 75%.  Everyone need to begin at 75% and maintain or increase weight if you feel strong.
​
C.
 "Bring Sally Up"
 RX Weights are 40/30 kg.
 Workout is performed to "Flower" by Moby.  Its a paused squat workout.  Athletes will begin with the barbell on their backs (and the bar will stay there throughout the song).  When you hear "Bring sally up", athletes will squat the weight up.  Then you will hear "bring sally down" at which point the athlete will return to the paused squat postition.  This will hurt but this is a mental test to not drop the bar and remain in the squat positon.