312.566.7201

STRENGTH

Monday

  • Depth jumps 6×2
  • Barbell Lunges 3×8 each leg

Wednesday

  • Weighted Pull UPs 6×2
  • GHD Sit Ups 3×15

Friday

  • Weighted Dips 6×2
  • KB swings 3×12

GYMNASTICS (MUSCLE-UP FOCUS)

Monday

  • Depth Jumps 6×2
  • Lying Ring Transitions 8×2

Wednesday

  • Weighted Pull Ups 6×2
  • Tabata Ring Kipping

Friday

  • Weighted Dips 6×2
  • Kipping Chest to Rings 5×5

** The Advanced Program is designed for athletes who follow the main program but want to do some additional work improving their strength or gymnastics skills.  The program consists of approximately 30 minutes of extra training, three times per week, performed on your own (*during designated open gym times).  Pick either the strength track or the gymnastics track.  A full description will be posted shortly **