Gimnastyka

1.Core strength – Hanging Leg Lift rx – Straight Leg sc – Bent Leg 5 x 8 – 12 rep( rest between sets: 2:00 ) 2. Push Up Strength rx – Weighted Push Up ( find 5 RM in 5

A. Accessory – Hollow Rock , Arch Rock 3 set 15 rep Hollow Rock ( rest 1:00 ) 3 set 15 rep Arch Rock ( rest 1:00 ) B. Accessory : 1. Scap Pull Up 3 x 12 ( 3

A.Accessory – Scap Pull Up 3 x 20 ( 1:30 rest ) B.Accessory – Scap Push Up 3 x 20 ( 1:30 rest ) C. Strength – High Ring Pull Up ( neutral grip ) *for quality 5 x 1

A. Accessory : 3 rounds 15 rep scap Pull Up 3 rounds 15 rep scap Push Up B. Strength – Weighted Chin Up rx- 5 sets: 4 – 6 rep use 80 – 85% of max. weight. 1 RM sc

1. Accessory – grip complex video: ( https://www.youtube.com/watch?v=Sj_v4yYGsfI ) 3 set:5-8 complexes (unbroken) – 1:30 rest 2.Strength – Weighted Push Up ( in 5 round find max weight for 5 rep ) 3. Core – 5 round max Hollow Body

1. Strength – Chin Up * for quality ! 5 set 4 – 6 rep Chin Up ( 2 sec hold chin above bar and 3 sec negative ) Rest – 3 – 4 min 2. WOD 5 set 12

Shoulder Strength, Stability and mobility 1. Kettlebell Arm Bar ( 3 set – 30 – 40 sec hold each arm ) 2. Half Kneeling Kettlebell Single Arm Bottom Up Press ( 3 set – 8 rep each arm ( low

1. Accessory – scap pull up * 3 sets 12 rep ( slow tempo ) rest between sets: 1 min 2. Strength – Pull Up 3 sets of find max. weight for underhand pull up rest between sets: 3 min

Accessorry 1 – Tempo Push Up ( 5 0 1 1 ) * 4 set max rep ( rest 3 – 4 min ) Accessorry 2 – Weighted Chin Up Hold ( use 15 – 20 % BW ) *

Accessory – negative pull up + scap pull up Rx – weighted negative pull up + scap pull up ( Use 30 – 50 % max of weighted pull up ) Sc – negative pull up + scap pull up