Monday July 25, 2016
Warmup
WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Handstand Push Ups x 5
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip & Back Extensions x 5
Strength/Skill
BEGINNER WEIGHTLIFTING
1) Rack Delivery: 3 x 3
2) Scarecrow Clean: 3 x 3
3) High Hang Clean: 3 x 2
INTERMEDIATE WEIGHTLIFTING
3 sets: Shankle Complex (1 Deadlift + 3 Hang Pulls + 1 Hang Clean + 2 Jerks)
@ 70% C&J 1RM
- Rest 2 minutes between each complex.
WOD
CONDITIONING
4 rounds EACH for time:
9 Overhead Squats, 95/65#
27 Double Unders
- Rest 2:30 minutes between rounds.
• Post time for each round to comments.
Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):
CORE (alternating sets; if added to Main Session, perform last)
1a) Unbroken GHD Sit Ups: 3 x 25 – rest 60 sec.
1b) “Nose & Toes” Handstand Holds: 3 x Max Effort – rest 60 sec.
• This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.
Post
loads and times to comments
No comments:
Post a Comment