02.05.2024

Strength
3 sets
A. back supported pronated DB strict press x 8-10 reps @20X1
B. band assisted push ups x 10 slow  https://youtu.be/CT8_W3bh-EE?si=MD58A_mafcaggf06 OR perform push ups with a band for extra resistance.  https://youtu.be/cOFwFzzLFWw?si=CYEvJg6fT25-HyWN
C. wall facing handstand hold x 20-30 seconds

 
 
https://www.instagram.com/p/C2pu9gcxXOd/
 
handstand wall facing push ups- progressions
1. start with strong push ups from the floor x 10 reps
2. piked from the floor x 10 reps
3. start with feet on the box at 16" and move up to 30" with good form -complete 5 at each box height
4. angle change facing the wall and then finally strict HSPU wall facing 
 
WOD
work on the row
this is not for time or distance, this is for technique
4:00 row @ 18-22 strokes per minute (sPM)
rest while another person rows
3:00 row @ 22-25 sPM
rest while another person rows
2:00 row @25-28 sPM
rest 
1:00 row @28-32 sPM
 


Post wod
Pull up negative time or the accessories
 
1. hollow body hold on floor and then on rig
Complete 3 sets of 15 seconds hollow body hold

2.. Hollow body hold + scap pull up
Complete 3 sets of 3 hollow body hold + scap pull up