Sunday, March 13, 2011

A. After your warm-up (10 min max), be sure to do 10 minutes of scapular and shoulder work.

B. Bodyline drills
Work with a partner, do 30 sec on your stomach and 30 sec on your back x 3

Advanced: do your bodyline drills between two boxes - 30 sec on front, back, side, side x 2


C.
AMRAP in 20 min
KB Swings 35/50 lbs x 11 (Russian)
Box Jumps 20/24" x 11
hspu x 3-7

If you are close to a full hspu then you can work on your concentric phase today. If not, do downward dog push-ups or elevate your feet. IF your downward dog position basically looks like a slightly elevate push-up, put a block under your head and edge your feet forward. If you can do 7 hspu then be sure to elevate onto plates and work towards a true hspu.