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05.17.18

17
May

05.17.18

Warm Up
3 Sets –
10 DB Reverse Fly
rest 30sec
5 Single Arm DB Deadlifts + 5 Single Arm Hang Muscle Snatch
rest 30sec
5 Single Leg Drop Jumps https://www.youtube.com/watch?v=dr5bdYRPN88&feature=youtu.be&utm_source=Revival+Strength&utm_campaign=af2bce5646-EMAIL_CAMPAIGN_2018_05_08&utm_medium=email&utm_term=0_8dbc823d2f-af2bce5646-71890815&mc_cid=af2bce5646&mc_eid=c612bae79b
rest 60sec

Primer:
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds

Skill: handstand progressions
1. donkey kicks x 10 reps
2. kicks to the wall x 5 reps
3. handstand hold on wall or free standing- 30 seconds – 60 seconds
4. handstand march on a box- in a pike position, hands on the floor marching and moving the body- 20 reps

then….
Every 45 seconds for 4:30 (6 sets)
complete 4 unbroken HSPU- athlete can do strict, kip, or pike from a box or the floor

then…

Barbell Warm up

5:00 EMOM
Slow Pull Power Clean + Power Clean + Hang Power Clean

*build load every minute

WOD
3 RFT
400m Run
15 wall balls 20/14
5 power cleans 185/125 or 75% 1RM power clean

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