Thursday, December 17, 2015

WARM UP
3 min of skipping
ostrich walk
resting squat with 1 squat drill
standing 2 position weighted shoulder dislocates (some of you should not add weight) x 10. Hold for 10 sec in both positions on last rep.
brachiation x 2 progressions with first one being either 2 hand passive hold or something like 20/10/5 sec one arm hold without coming off the bar.
Fighting Monkey tennis ball x 60 sec/switch roles x 3 sets.

It's Podkatchka Thursday again folks!

A1. HSPU x 6-8 reps
A2. Pullovers x3-5 reps or pull ups or chin ups x 6-10 reps
A3. Wall walk bridges x 5 reps
A4.  wall climbers or 20 bananas or 30 sec hang from the bar x 20 reps
A5. Skin the cats x 2-5 reps or stahl bar hanging leg raises x 5 reps @ 31x1
A6. Rail balance x 5 lengths
A7. Renegade Rows x 8 reps 35/ 55 lbs
A8. shrimp squat x 10 reps 
Rest 60 sec after each station
Rest 3 minutes after each cycle
3-4 sets