Strength Focus Warmup DeFranco Agile 8 Row 5:00 Box Jumps 3×8 As tall a box as you are comfortable with Banded Lat/Shoulder Activation Main Effort Power Clean… Read more “Training File 7.16.18”

AM Gymnastics Focus Warmup DeFranco Agile 8 Row 5:00 Banded Lat/Shoulder Activation Main Effort Strict Muscle Ups 3×5 Strict Weighted Pull Ups 5×8 35% 20 Minute EMOM:… Read more “Training File 7.9.18”

Volume Style Mock Power lifting Meet Squat 8 40% Squat 5 50% Squat 3 60% Squat 3 70% Squat 3 80% Squat 3+ 90% Bench 8 40% Bench… Read more “Training File 7.8.18”

AM Gymnastics Focus Warmup DeFranco Agile 8 Any ERG or Air Bike 5:00 Banded Shoulder/Lat Activation Main Effort Band Resisted Pull Ups 3×3+3+3 Wide Grip Pullups/Neutral Grip… Read more “Training File 7.6.18”

AM Gymnastics Focus Warmup DeFranco Agile 8 Row 5:00 Banded Lat/Shoulder Activation Main Effort 20 Min Alternating EMOM – Pullup+Muscle Up 20:00×3+1 Rope Climbs 6×2 10-20 lb… Read more “Training File 7.5.18”

AM Gymnastics Focus Warmup DeFranco Agile 8 Banded Lat/Shoulder Activation Main Effort Paused Ring Dips 8×3+:03 Wear weight vest if possible Strict HSPU+Kipping HSPU 6x(3-8)+(5-10) Ring Pushup+Archer… Read more “Training File 7.4.18”

Weightlifting Focus Warmup DeFranco Agile 8 Row 5:00 Box Jumps 3×5 As tall a box as you can comfortably use Med Ball Throw 10 10-20 lbs Main… Read more “Training File 6.27.18”

AM Gymnastics Focus Rope Chin Ups 4×4 Add weight each set if possible Pull Ups 3×8 Add weight each set if possible Muscle Up Complex 3×3+2+:10 Hold… Read more “Training File 6.25.18”