Freestyle Lifts 12

Carl Paoli's Freestyle book 4 week gymnastics program: Week 4 Day 3

WOD:
Work through HSPU progressions as per weeks 1,2,3

Max back-to-wall kipping HSPU

20 reps

     

Work through Pistol progressions as per weeks 1,2,3

1 x 8 lunge with toe on ground  

1 x 8 lunge with pointed toe

1 x 6 lunge with back foot off ground (knee only)

1 x 5 candlestick roll 

1 x 5 candlestick roll to lunge

Max rolling pistols

15 reps each side (No muscle failure, just quality breaking down)

Then:

TABATA something else:

Tabata Pull-ups    8-8-8-8-6-6-6-6

Tabata Push-ups    8-8-8-8-8-8-6-6

Tabata Abmat sit-ups    10-10-10-10-10-10-9-8

Tabata Squat    20-20-20-20-20-20-18-17

TOTAL = 348 reps