Tuesday 1.12.15
FOUNDATIONS
A. 20 minutes of handstand push up practice and progressions
B. 5 rounds for time:
8 KBS
10 push ups
12 ring rows
GPP
A. 20 min of handstand push up practice or build to max deficit strict, then kipping HSPU
B. 5 rounds for time:
5 hang power cleans (185/135#)
10 HSPU
15 C2B pull-ups
COMPETITION EXTRA WORK
(pre GPP)
Technique work:
4 sets:
5 sec clean pull to mid thigh + hang power clean + hang clean from below the knee
*start with an empty BB and do not exceed 50% of 1RM.
A. Every 2 minutes for 12 minutes (6 sets):
halting clean deadlift + power clean + hang squat clean (from 2" below the knee) @ 65% of 1RM
(post GPP)
B. 3 sets of: face down Chinese plank x 60 seconds
rest as needed
15 GHD hip extension
ENDURANCE
A. For time
row for calories 50-40-30-20-10
wall balls (20/14#) 25-20-15-10-5
B. 3 rounds not for time:
20 reverse snow angels
15 hollow rocks