Wednesday 1.6.15
This week begins our first series of Skill of the Month! Each month this year, we'll be creating a series of progression videos to help you improve on some of the skills that you see in your workouts. Even if you've never attempted the movement, the videos will give you a place to start to begin building the strength and/or body awareness to eventually move towards completing the skill. If you're already relatively proficient, the videos will give you pointers on how to become more efficient. Check out week 1 of the HANDSTAND PUSH UP!
FOUNDATIONS
A. 15 min to establish 3RM push press
B. For time:
Run to Stella and back
20 DB push press
Run 200m
30 wall balls
Run 400m
GPP
A. 15 min to establish 1RM push press
B. For time:
Run to Stella and back
30 S2OH (95/65#) (competition: 135/95#)
Run 200m
50 wall balls (20/14#) (competition: 30/20#)
Run 400m
COMPETITION EXTRA WORK:
(performed pre-GPP if possible)
A. 20 min to estbalish a 1RM clean and jerk
B. Every 3 min for 12 min:
12/10 calories on the Assault bike
15/10 kipping HSPU
*note fastest and slowest times. Push to perform unbroken. If not possible, perform 3 sets to ME, or until reps are completed