11/6/16- Open Gym

1. Work up to a max set of 1-5 reps completing a box squat 3 sets of 6-12 reps (Front Squats, Bulgarian Split Squats) 2. Work up to a max set of 1-5 reps completeing a deadlift (sumo, conventional) from jerk box or standing on bands 3 sets of 8-12 reps (Hip Extensions Glute ham Raises) 3. Work up to a max set of 1-5 reps on the Bench Press (dumbbells, Close Grip) 2 sets reaching failure at 15-20 reps. 3 minute rest between sets. (Flat and/or Inline Bench Press) 4. Clean and Jerk and Snatch 9x1 @70% *If Time combine with Day 1, 2, 3 or 4 Pulling superset 3 or 4 rds of 6-12 reps of a row variation (high hang muscle snatch, Reverse Flys, Band Pull aparts, Face Pulls ) CrossOver Symmetry Iron Scap

1. Handstand Exercises Choose from the 15 Exercises * Packet at Apex 2 Pull up Bar Work Exercises Choose from the 10 Exercises *Packet at Apex 3. Ring Work Choose from the 8 exercises *Packet at Apex 4. Parallete Work Choose from 17 Exercises *Packet at Apex Supplement with Day 1, 2, 3 or 4 Core Work 3 rounds Alternating V ups (15 each leg) Side Plank reach throughs (15 each side) Superman Arch Hold (1 long second) 30seconds 3 rounds Hollow rock 30 reps Russian twists *may add medball 25 touches each side