Tuesday, May 28th
Warm-up
Warm-up
A. Activation
2 rounds
Row/Bike/Ski/Run
1 minute
– 12 Russian step ups/leg (first round)
– 12 squat with plate (second round)
2 rounds
Row/Bike/Ski/Run
1 minute
– 12 Russian step ups/leg (first round)
– 12 squat with plate (second round)
B. Handstand superman drill
10-15 repetitions
C. 2 sets
5 Hollow position to arch position on floor
5 scap pull
5 banded bent over lat pull down
5 banded half strict press* (from forehead to arms extended)
Gymnastics
Pull-ups (Max rep)
Max rep strict pull ups
Gymnastics
Handstand Push-ups (Max rep)
Max rep strict HPSU
Metcon
Metcon (4 Rounds for reps)
4 rounds
15 wallball @20/14
10 hang power clean 185/135 400m run
Rest 2 minutes between rounds
15 wallball @20/14
10 hang power clean 185/135 400m run
Rest 2 minutes between rounds
Comp
Accessory
Metcon
5 rounds
6 DB bent over row @ heavy
9 DB reverse fly
12 bent over Y raises
6 DB bent over row @ heavy
9 DB reverse fly
12 bent over Y raises
Post chain
Metcon
3 sets
10 Hip extensions on GHD
10 Glute bridge, hold for 3 seconds
10 Hip extensions on GHD
10 Glute bridge, hold for 3 seconds
Core
Metcon (Weight)
Half kneeling landmine twists 4 x 8/side