02/08/2016

02/08/2016

dynamic :
5 minute clock :
a) lunges x 8 (4 each leg)
b) pushups x 7
c) air squats x 7
d) handstand hold/plank x 15 secs

mobility :
a) couch stretch
b) kb hip opening

 

Back Squat - 6 min wu + 7 sets of 2. new set every 2 mins. build to 85-100% of 1rm

 

8-Minute AMRAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

notes :
- scale clean weight if needed. suggestion = 70-80% of 1rm.
- 1 to 1 hand release pushups for handstand pushups


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