Only 86 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!    

Wednesday 11th June

  A): Overhead Squat, 3 x 5 (Note: Same load across all 3 sets! aim for 75-85%)     B): Ring Dips, 25 reps or 7 Minutes. Whichever comes first! (Note: Quality is the focus. If you cannot keep pace, 25 reps is one every 16 seconds, then don't bother. We'd rather you use less help and build strength & form rather than hit a "number". If we cannot adhere to this then next time it'll be 45 reps or 7 mins!).     C):  a - GHD Sit Up, 3 x 15-20 reps        b - GHD Hip Extensions, 3 x 15 - 20 reps (Note: Superset these two moves together, i.e: 15 sit ups, then immediately do 15 hip ext to complete a set. This should go without saying but if you have not been coached in these movements then you must get a coach to see you through your first set. Remember too that a hip extension on the GHD does NOT involve bending &/or rounding the back!). (Second Note: You can sub in Overhead Sit Ups for the GHD Sit Ups, go for a 15kg/10kg plate, and you can sub in an empty Barbell Good Mornings or "Supermans" in place of the GHD Hip Ext).        

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. We've put three moves on today as there was a public holiday on Monday. If it is too much then simply knock off B and/or C please.

Enjoy!