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FRIDAY 180511

Warm-up:

Individual…

Run, Row or Bike

Crossover Symmetry

10 Hollow Rocks

Group…

10 Dislocates

10 Good Mornings

10 Push ups

Zombie Walks Down

Butt kickers Back

Ostrich Walks Down

High Knees back

10 Squats

Review the strength/skill…

 

Strength and Skill:

Deadlift x 15 reps @ 2 sec descend
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes

Deadlift x 10 reps @ 2 sec descend
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes

Deadlift x 5 reps @ 2 sec descend
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds

 

Fitness:

Four sets of:
30 seconds of Kettlebell Swings
30 seconds of Rest

30 seconds of Dumbbell Push Press
30 seconds of Rest

30 seconds of Anchored Sit-Ups
30 seconds of Rest

30 seconds of Wall Sits
30 seconds of Rest

 

Performance:

Against a 2-minute running clock, complete as many rounds and reps as possible of:

5 Power Snatches (115/75 lbs)
10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

 

Mobility:

LAX to Shoulders

Roll Posterior

LAX to Plantar Fascia

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