Only 80 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 18th June

  A): Back Squat, 3 x 5. (Rest 3 mins between sets, AND aim for 2.5kg more than last time).   (Note: Take at least 3 sets to warm up (starting with bar only!). Keep the SAME WEIGHT ON THE BAR FOR THE 3 SETS! We repeat, keep the same weight on the bar for all 3 working sets!! This is not a "5 - 5 - 5", it is a "3 x 5").     B): Midline Stability!! 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).     C): 30 Minutes of good quality MOBILITY ! Pick the two most troublesome areas to you and get after them! Spend at least 10 mins on each.  

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!