Friday, 20 June 2014

1) Flexibility – Couch Stretch:  3 x 30 seconds each leg, each pose
2) Skills and Drills – Straight Body Levers
 on floor:  
3x6 – Focus on maintaining a straight body line and lowering down to the ground slowly; it should take a full 10 seconds to go from the top position to resting on the floor.
3) Conditioning – Arch Hollow Roll +V-Up:  3 x 30 feet

BEGINNER / INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1x4 @ 70% HBBS 1RM, 1x4 @ 75%, 1x4 @ 80%, 1x4 @ 85%
2) Front Squat:  1x5 @ 60% FS 1RM, 1x5 @ 65%, 2x5 @ 70%

CONDITIONING
15-12-9
 for time:
Strict Deficit Handstand Push Ups, 4”/2”
Deadlifts, 275/175#

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