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Skill Work
15:00 Handstand Skill RX- 5 sets of 3-5 HSPU into 3 eccentric only HSPU (5 sec descent) L2- 5 sets of :20-:30 Handstand Shoulder Taps L1- 5 sets of 2-3 Kick Up Attempts into 5 DB Z Press Strength 6-5-4-3-2 Deadlift Start at last weeks top weight for 5; build each set
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Active Recovery
EMOM 20 M1) 5 BB Bench Press M2) 250m Row or 200m Run Accessory Work 4 RFQ 10 Ring Rows 8ea 1-Arm DB Curl to Press 6ea Lateral Pillar Bridge Hip Dip Strength
5-5-3-3 Back Squat *Heavier than last week Conditioning E3M x 5 15 Wallballs :30 DU's Score is total number DUs Strength
4 Sets 8-10 Strict SUPINATED Pull Ups (Weighted if you can do 5+ UB) 10-12ea 1A DB Bent Over Row w/Iso Hold 15-20 Banded Straight Arm Lat Pulldown Conditioning For Time 40 Pull-Ups 40 Push Jerks 135/95 40 Abmat Sit Ups 40 Power Cleans Conditioning
AMRAP 25 30/25 Cal Row 20 Burpees over the bar 10 Push Press 135/95 Accessory Work 4 RFQ 8-10ea Banded Half Kneeling Pallof Press 10-12 Plate Upright Row 12-15ea Plate Russian Twist Conditioning
"Keithroy Maynard" 5 Rounds for Time w/a Partner 44 Box Step-Ups (24/20 in) 12 Push-Ups 12 Air Squats Split work anyway you'd like. Non-working partner must hold a 20lb MB when "resting" Cool Down 3 RFQ 3ea 90/90 Thoracic Sweep 5ea Bent Knee Hamstring Stretch :30ea Bretzel Stretch Skill Work
15:00 Handstand Skill RX- 4 sets of 3-5 HSPU into 3 eccentric only HSPU (5 sec descent) L2- 4 sets of :20-:30 Handstand Shoulder Taps L1- 3 sets of 2-3 Kick Up Attempts into 5 DB Z Press Strength Deadlift 5x5 @82-90% Active Recovery
4 RFT 15 Push Ups 25 Goblet Squats 35 KB Russian Swings Accessory Work 3 RFQ 10 DB Bench Press 10 DB Lat Pullovers 10 DB Skull Crushers Strength
4 Sets 5-10 Strict SUPINATED Pull Ups (Weighted if you can do 5+ UB) 8-10ea 1A DB Bent Over Row w/Iso Hold 12-15 Banded Straight Arm Lat Pulldown Conditioning For Time 10-20-30-20-10 DB Devils Press 100m Farmers Carry after each st Strength
5-5-3-3 Strict Press Pair with 5ea Half Kneeling Front Rack Rotations Conditioning 3 RFT 3 Rounds 10 Power Snatch 95/65 30 DU's 3:00 Rest |
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