Tuesday, 1 July 2014

1) Static Shaping – Chin to Toes Handstand Hold:  2 x 1 minute with perfect form; break your sets and work to accumulate 1 minute if your form starts to deteriorate.
2) Active Shaping – Straight Body Lower Down:  5 x 10 seconds descent.
3) Skills and Drills
   a) Arch to Hollow Snap Med Ball Throws:  3x15, 20/14#, 8-10 feet from wall.
   b) Arch to Hollow Swing:  3x10

BEGINNER / INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1x5 @ 70% HBBS 1RM, 1x5 @ 75%, 1x5 @ 80%
2) Front Squat:  3x5 @ 65% FS 1RM

CONDITIONING (pacing & consistency)
EMOM, as long as possible, for 10 minutes:
30-50 Double Unders
3-5 Strict Pull Ups
• Perform Double Unders for 30 seconds or 50 reps, whichever happens first.  If you fall behind on the EMOM with the minimum 30 Double Unders and 3 Strict Pull Ups, continue with an AMRAP mentality until you catch back up or until 10 minutes expires.