Thursday, August 13, 2015

WARM UP
5 min of joint prep
400 meter run @ 60%
QM gallop x 4 lengths
brachiation for 3 minutes
protracted push ups x 10 reps

A. 3 Rounds: See August 4, 2015
     Strict HSPU x 5-7
     STRICT Toes to Bar x 3-10
     Pistols x 10
     Double Unders x 30
Not for time.

HSPU
-if you have 8 reps to floor, go to a deficit.
- if you do strict hspu to a height, do eccentrics 1.1.1
-If you are working on kick up do 5 attempts (use an experienced spotter if your coach thinks you need to get the feel of the weight of hips and feet over the shoulders and wrists. Hold for 5 sec if you are successful.
-if you have no interest in hspu please do strict barbell press Poliquin 4%.
 

PREP FOR B. sprint warm up for 10 minutes.

B. Every 5 minutes x 5 sets:
    clean grip deadlift x 5 reps
    thrusters x 8 95/135 lbs
    50 meter sprint (one way)