3 Sets
20 Band Pull Throughs
6-8 Single Leg GHD Hip Extensions 2011
30sec Single Leg Static Glute Bridge

Lämmittely ja mobility

Rinnallevetotreeni:
pallolla, kepillä ja tangolla

8x 30s työ 30s lepo
Burpee
Roikkuen jalkojen nosto

Loppuvenyttelyt

Barbell bent over row 4x10 reps.

6 rounds for time of:

• 8-meter handstand walk
• 4 strict muscle-ups
• 2 deadlifts

♀ 235 lb. ♂ 335 lb.

7x
- 2hang power clean + hang squat clean
*from the blocks
*2min rest

Parin kanssa:

4 kierrosta

7 burpeeta
7 wallball-heittoa, painava pallo

Toinen tekee, toinen roikkuu

4 kierrosta

7 boxihyppyä (korkea boxi)
7 toes to baria

Toinen tekee, toinen on käsilläseisontapidossa

Run/row 8x1000m 1min vila

For Quality:

10-9-8-7..1 Reps of:

Strict Pull-ups

Strict Handstand Push-ups

Strict TTB

To scale this do 10-8-6-4-2 rep scheme

Sub Ring rows for Pull-ups

Sub Seated DB press for strict HSPU

Sub V-ups or abmat sit-ups for TTB

“Elizabeth”
21-15-9
Squat Cleans 135/95lbs
Ring Dips

130 min

1.Skill
A. BMU practice for 30 min
- Progressions
- Bar muscle up 9 x 1 reps
B. HSW practice for 15 min

2.Strength
A. Front squat – 4/3/2/3/4 reps @ 82.5-87.5%, tempo 20X1, rest 3-4m between sets
55 60 65 65 60 kg

B. Alternate B1 / B2 for 4 rounds
B1. Strict deficit handstand push up – 2 RIR, rest 1m before B2
> AMAP, abmat + 5 kg plate, 8 4 6 5
B2. Bent over barbell row – 8 @ AHAFA, rest 90s before B1
40 40 35 35

1. Skill / Gymnastics B. Chest to bar pull up B1. 1 x max unbroken (UB) reps in a 40-second window, Rest 1-minute before B2 Result: 17 reps, PR! B2. 7 sets @ 40% of max reps (unbroken) in B1, Rest 15s between sets (extend to 30/45/60s as needed, see details below) 6 6 3 6 5 6 6 reps

4.5 min AB + mob.