Posterior Design

Workout of the Day:
A. Split Squat 3×8/Leg (climbing). Rest 60sec btw Legs
B. Single Arm Bench Press 4×6-8/Arm. Rest 60sec After Both Arms
C. Glute Ham Raise 3×6-8 (assistance wil be needed)
D. 30 Sec BJSD 20″
60 Sec Rest
Eight sets, start with 15 reps and add an additional rep each set.
Competition:
A. Gymnastics Practice
3×3-5 Skin The Cat (from L-Sit) or Strict Toes to Bar @1X31
3x60sec Belly to Wall HSH
Then
2×10 Shoulder Tap (against wall)
2×5 Forward Roll
Then
2×10 Shoulder Tap (free standing)
2×5 Backwards Roll
Then
2-4x(5m+10m) Lateral Wall Walk + Walk Away From Wall
* If handstand walk is not quite there, use a spotter to help you walk 10m.
3×3-5 Assisted Levers
* Attempt a 3-5 second decent (use to soft boxes for your head to go between or two benches).

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