Wednesday 14th August, 2019

AM SESSION:

Skill work:

AMRAP 9
1 Pegboard Accent
6 deficit HSPU
12 Pistols
___________________
Planche Progression:

PLANCH LEAN (Elevate feet to approx 10”)
4 x 20s

PLANCH LEAN WITH BENT KNEES (Elevate feet to approx 10”) SEE 3:00 On Video
4 x 20s

CROW POSE (Elevate if needed) SEE 3:28 On Video
4 x 20s

KNEE SWOP CROW POSE (Elevate if needed) SEE 3:50 On Video
2 x 10 Alternates

https://www.youtube.com/watch?time_continue=283&v=8mnNpNZ88Oo
__________________________________________________________________________
PM SESSION:

Front Rack Walking Lunge:

3 x 25ft
2:00 Rest

Build through sets
___________________________
Pendlay Row:

5 x 2reps
2:00 Rest

Build through sets
___________________
Superset:

3 Sets
8/8 Bent Over Rows
8 Arnold Press

60s Between Sets
______________________
Condition and Carry:

For Time:
15 Cal Ass Bike
6 Devils Press, 2 x 22.5/15kg
50ft DB Farmers Carry (Sprint)

Rest 4:00 x 4

← Back to Blog