Friday, June 29, 2012

AM.
A. HSPU Practice:
If you can't kick up into a handstand on your own, do:  AMRAP kick-up attempts in 60 sec x 5 sets; rest 2 minutes.
Beginners: Find Max depth for 1 rep, add height and do 2-3 reps x 5 sets; rest 2 min.
Intermediate: 1 or 2 Strict HSPU? Do 1-3 reps x 5 sets; rest 2 min.
Advanced: AMRAP static and then AMRAP Kipping in 60 sec.  (Start with static and switch to kipping when you fatigue), rest 2 min x 5 sets

B.  3 Rounds for Time:
    archers x 2 per arm (alternate)
    3 reps of low rotation into bridge (3 each direction).
    jumping pistols x 5 per leg
    10 sec handstand
 
Here is a photo of Dallas performing the archer. This is one of Cheri's photos!




PM.

A. In 20 Minutes work up to a heavy snatch.


B.
For Time:
21-15-9
Power Snatch 65/95 lbs

Toes to Bar