Gymnastics Seminar

Wladi and Carson with Carl Paoli at the gymnastics seminar this weekend

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Skill
Deadlifts. Go over technique and form. Return the Bar to the floor. Do not drop.

For quality not maxes, unbroken sets at tempo 31X1.
from the top 3 sec down.
1 sec pause at floor
x=Up as fast as possible
1 sec pause at top

MAINTAIN LUMBAR CURVE

8-8-6-6
Record weights

wod
Run 400 meters
10 pull ups
AFAP
Rest 2 min
4 rounds.

Mobi
Press ups
Pigeon
Roll lats
Calf stretch.

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