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03
04
2018

Wed 4/4/18 : Feedback from all of you!

By Scotty 1

Hey guy’s, I would love some feedback from you all in regards to the depth we go into with the program:

How far do you want us coaches to go in regards to technique/skills over the coming months:

  1. thoroughly in depth/ teach me everything I need to know
  2. don’t care just tell me what to do??
  3.  50/50 split

Also are you keen for more specific blocks of gymnastics development?

SFS workout of the day :

Warm up
2 rounds
1min bike/row/run
10m crab walk
10 strict press empty bar

Lifting – 10 mins
Find 5rm strict press

Metcon
Cond – 15 min AMRAP
10 Hang Power Clean + Push press 43/30kg
2 options here
Strength focus : 7 reps @ 50/35kg
Cond focus : as prescribed
20 walking BW lunges
40 DU (80 singles or 30 sec practice DU)

Stimulus
Light, fast barbell cycling, focus on hitting each round unbroken
Chest up & lead knee out on the walking lunges
Tech.skill work on Du if needed
ACCESSORY STRENGTH
Pendaly Row – https://www.youtube.com/watch?v=47aPSgWVzno
3×8 @ for quality – feel lats and obliques working

author: Scotty

Comment
1
Steve

50/50 split

Also are you keen for more specific blocks of gymnastics development?

Yes, ring muscles are on the plan for me this year.

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