Gymnasics
A. Strict Defecit HSPU x 3-5 reps @toughest depth x 4 sets
B1. Dynamic Push-ups x 4-6 reps x 3
B2. Dead Hang to Inverted on Rings x 3-5 reps w/slow lowering in pike position x 3
B3. Nose-to-Wall HS Hold x 45 seconds x 3
C. 3 Rounds:
10 V-Ups
10 Arch-Ups
10 Hollow Rocks
10 Arch Rocks
Accessory
Hammer Curls x 10 x 4
Banded Pull-Aparts x 10 x 4
Banded Tricep Extensions x 10 x 4
Conditiioning
10 Lateral Hurdle Hops
Right into
Shuttle Sprint (30 feet & back; 60 feet & back. 90 feet & back)
Rest 3 minutes
x 4 sets
Right into
400 Meter Run @1 Mile Time Trial pace
Walk 100 Meters
200 Meter Run @90%
Walk 100 Meters
100 Meter Run @max
Walk 200 Meters
x3 sets
Full Range Competition Training 
A. Done with 25 lb plate, made it through 2 1/2 rounds (4 each rd), but struggled to get the last ones in.
B1. done with 2 25lb plates
B2 -C. done
Accessory
Hammer Curls with 25lbs
Conditioning: done, about 50 seconds per rd.
Running outside felt like death in this heat. Phone turned off so no idea on time – 20 min total??
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Did part C and the accessory work. Then road the bike. Needed an active recovery day. Right wrist is feeling strange and just general soreness.
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A. 4″ Def for 5 reps
B1. 8″ for 6 reps
B2. Couldn’t do I forgot my rings in my room
B3. Done
C. Done
Accessory work done
Conditioning
Done
400m@90sec
200m@27sec
100m@12sec
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