Wednesday, Dec 18, 2013

A1. Weighted Bulgarian Split Lunges x 10 x 4 sets; rest 60 sec.

A2. HSPU
Advanced: 20 sec eccentric freestanding hspu x 4 sets; rest 60 sec. (if you are having trouble doing this in 1 set, break up into 5 sec chunks.  (Obviously, if you don't have a consistent 30 sec handstand, now is not that the time to work on these).

Instead, do 3-5 reps of chest to wall with @ 51x1 x 4 sets; rest 60 sec.

Or,  if you are super, duper close to getting that first chest to wall handstand, please quickly find your 1RM for depth, add height and do 3 reps x 4 sets; rest 60 sec.

Or, downward dog hspu. Is it time to start pulling feet off the ground? If so, set yourself up close to the wall and do a straddle gathering at the start of each rep.  x 5 reps x 4 sets; rest 60 sec. 


B. 10 x Double KB Clean and squat Jerk 20/35 lbs
     10 x burpees
     30 mountain climbers 
     Rest 3 minutes
     4 sets

OR,
1 arm KB clean and jerk x 10 reps (do all 5 per side before switching)
rest 30 sec.
5 burpees
rest 30 sec.
20 groiners
rest 2 minutes
4 sets