4-22-2019

Gymnastic Strength
Pull-Up Strength Program: (Phase 2)
Week-3 Session 1
Hollow Rock to Superman – 5 sets of 20 second hold each movement
Ring Rows – 5 Sets of 5 Repetitions (Big
Squeeze at Top). Rest 30-45 seconds between sets

Banded Pullups – 3 sets of 10-12 repetitions. Rest 30-45 Seconds
Negatives – 3 Sets of 8 repetitions. Shoot for 5 count down. 45 sec rest

Accessory
DB Bicep Curl – 3×15

Core/Cooldown
Coaches Choice