Monday, 9 June 2014

1) Flexibility – PVC Shoulder Raises:  3 x 8, work on getting higher and higher with each rep.

2) Static Shaping – Handstand Hold:  4 x 30 seconds with your chin and toes against the wall; if you have to sacrifice something, come off the wall early rather than sacrificing form.
3) Skills and Drills – Handstand T-In/T-Out x 10; pause at each position.

BEGINNER WEIGHTLIFTING
Press:  6-5-4-3-2 – Start at approximately 75% of your Press 1RM on the set of 6 and work up each set to a 2-Rep Max for the Day (shoot for 95% of 1RM or more).

INTERMEDIATE WEIGHTLIFTING
Mid-Hang Clean:  5 x 3 @ 80% of 3RM from Monday, June 2nd

CONDITIONING 
For time:
100 Double Unders
Then,
30-20-10
Pistols (alternating)
Then,
100 Double Unders
• 15-minute total time limit.