Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.
Followed by…
Three sets of:
Weighted Strict Supinated Pull Ups x 6-8 reps
Rest as needed
B.
Every minute, on the minute, for 10 minutes (5 sets):
Odd Minutes: Deadlift x 10 reps @ 315/215 lbs
Even Minutes: 10-12 Strict Handstand Push-Ups to 4″/2″ Deficit
C.
Two sets for times of:
30/25 Calorie Assault Bike or Bike Erg
30/25 Calorie Row or Ski-Erg
Rest 90 seconds
Followed by…
Three sets for times of:
20/15 Calorie Assault Bike or Bike Erg
20/15 Calorie Row or Ski-Erg
Rest 60 seconds
Followed by…
Four sets for times of:
15/10 Calorie Assault Bike or Bike Erg
15/10 Calorie Row or Ski-Erg
Rest 45 seconds
D.
Three sets of:
*Sumo (Semi) Stiff Leg Deadlift x 8 reps @ 01X1
(heavier than last week)
Rest as needed
*Do not let your back lose a good brace and position; stop lifting if you lose positioning at any point.
E.
Three sets of:
Banded Glute Bridges x 45 seconds
Rest 10-15 seconds
Banded Lateral Leg Raises x 45 seconds
Rest 10-15 seconds
A. Bodyweight SPU 6 reps
B. Scaled to 70kg DL and SHSPU with abmat
C. Done, didn’t time it
D. Skipped – i’ll do it later
E. Done
D/E.
Three sets of:
Banded Glute Bridges x 45s
Banded Lateral Leg Raises x 45s (each side)
Max supinated strict Pull up 4/4/4
B. Done with 115 DL + 10 Bear Crawl Push ups
C.
2 sets for time: 4:38(25cal) / 4:03(20cal)
3 sets for time (10 cal): 2:02 / 2:05 / 2:02
4 sets for time (10 cal): 1:53 / 1:54 / 1:56 / 1:51
A. Skipped handstands. I think I messed my shoulder up yesterday on a couple of fatigue chicken wing MU. Can’t raise it past 90 degrees. Did the pull ups at body weight. B. Skipped. Back isn’t at 100% yet. I want to rest it. C. Good conditioning at women’s Rx. Didn’t watch my split times, ended with rest times at 26:16. D. Stayed light but still went heavier than last week. I’m more comfortable with this movement but can’t go heavy until my back heals. Up to 135lbs. E. Wow! These were painful. The lateral raises really had me rolling.… Read more »
A. Practiced HSPU
B. Done. 155 DL and 25# L-seated press
C. 31:58. Ran 400m/300m/200m instead of rowed. Need to get my running back on track