5km run, jämför tid med onsdag 13/4

Per chi ne ha bisogno:

• 5 x 10 Strict HSPU ( Any Progression)
  https://vimeo.com/175132137

• 8 x 3 Strict Ring dips https://vimeo.com/175183194
  (weighted @ 10% of Body weight if possible)

• 0:10's Hold in support at end of set https://vimeo.com/175047617 (Support Demo)

• 5 x Pull-up Complex:
  3 Strict pull-up https://vimeo.com/175741058
  2 bar muscle-up https://vimeo.com/216413837
  1 Strict pull-up

• 5 x
  5 weighted scapular depressions https://vimeo.com/175180445
  5 cuban press https://vimeo.com/176091666
  10 alternating "I's & Y's https://vimeo.com/176091658

• alkuasento
• lantion läpivienti
• highpull & allemeno

Jokaista vaihetta
6 x 4 toistoa

Open Gym post if coming.

Strength
Anterior
8-10-12-10-8
Bridge Swiss Floor Press

Barbell Curl

Metcon

THURSDAY 1st March 2018

CLEAN | HANDSTAND WORK

MID-HANG CLEAN

1-1-1-1-1

Warm up and work up to a heavy single for the day.

Post loads to comments.

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HANDSTAND WALKING

Choose one of the following scaling options, and spend 12 minutes developing your hand balancing:

A) Hand Walking (free or 2′ from wall)
C)Wall Inverted Hip Shifts with Hand Release (from a wall walk or kick up)
C) Box Piked Hip Shifts with Hand Release
D) Floor Piked Hip Shifts with Hand Release

Rest as needed between sets.

Post work to comments.

2.7 miles up 173 to the first bridge and back.

5.4 Miles Total
Elevation Gain/Loss: 1070

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale,
inhale, brace and descend – if you take longer than that your set is
over)

3 RFT :

20x push up
14x KB OHS
RX: 24/16 ; SC1: 16/12 ; SC2: 12/8/6

A) 6 min one handed farmers walk w/kb. Vaihda 30 sekunnin välein kättä. Kuula ei saa osua maahan missään vaiheessa

B) mobility 10 min oman valinnan mukaan