The Foundry Printers Row, The Foundry Union Station – Competitor
Strength
Deadlift (6×2 – Build up to heavy double)
Assistance
2-1-2-1-2-1 Single Leg Jumps (each leg)
6×3 Bench Press
2×2 @ 100%, 2×2 @ 105%, 1×2 @ 110% Clean Pulls
Gymnastics
Tabata Hollow Rocks
10:00 of Handstand walk practice – turns, elevation and speed
5:00 of L sit on Parallette into tuck and inversion practice
6 sets – alternate Strict and Kipping sets
Max reps HSPU, 2 mins rest