Only 81 days until Allstars! Sounds far away but in reality thats less than 3 months to get strength gains. Less than 3 months to hone gymnastics skills AND build a volume tolerance for them. Less than 3 months to expand that aerobic base. And less than 3 months to build the volume base in general in order to handle six + workouts in one weekend!   Lets get after some!   As always please listen to your body. If it ain't on, it ain't on!! rest and mobilise!    

Tuesday 17th June

  A): 8 Minute 'EMOM" of Handstand Push Ups. (3 - 7 reps per minute).   (Note: Take at least 5 - 6 minutes to warm up the upper body before the first minute. As well as hoping to get a decent amount of reps in, your focus should on Full Range Of Motion. We would like you to try to get as much movement as possible in your shoulders. This could mean you go for the harness option. As well as Full ROM, we want to focus good positioning. Get that hollow hold under control and learn to stay in control of your body. Don't attempt the 7 reps a minute if you are not doing them 'as wriiten'     B): Row Time Trial, 1000m for time!   (Note: Go hard but learn what a 1k represents. It cannot be sprinted so hit a good pace that you can uncomfortably handle. warm up with a nice easy 750m row building your pace as you go. Rest 3-4 minutes then go hit a great effort. Take note of your time as this will be tested again!          

Please respect all movements and do them to the best of your ability. Swallow your pride, if you cannot do a move because its too heavy then lighten the load! If you cannot get the technique right then either grab a coach or call it a day there.

Enjoy!