Tuesday, March 17, 2015

5 minutes of head to toe joint prep.

A1. 30 sec hanging followed by a more challenging progression. Can anyone do the supinated grip hang yet?

A2. shinobi across the floor and change direction half way. If your pistol is weak you will have no choice but to push off the floor with your hand. 

A3.  supinated grip trap 3 raises 10 reps plus 10 sec hold

A4. stationary cossacks x 10 reps
2 sets

B. Back Squat @ 40x1
5 reps @ 50 % of your max
3 reps @ 70 % of your max
1 rep at 90 % of your max

Then, 5 sets of 3 at 70 % of your max.  Rest 2 minutes.

C. 4 rounds for time:
Push Press x 15 75/115 lbs
Box Jumps x 25 20/24"

Rest 60 sec exactly

50 chest to bar kipping pull ups for time.