Wednesday 31st July, 2019

AM SESSION:

'Skill Work'

3 Rounds
25 GHD Sit-ups
400m Run
50ft Handstand Walk
_______________________
Planche Progression:

PLANCHE LEAN (Elevate feet to approx 10")
4 x 20s

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

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

KB Front Rack Walking Lunge:

3 x 10reps (5 Each leg)
2:00 Rest

Build through sets
_____________________________
Pendlay Row:

3 x 5reps
2:00 Rest

Build through sets
_____________________
Superset:

3 Sets
12 Seated Arnold Press
12 Push-ups on DB's
60Seconds rest

The final set of push-ups to be a Max Effort Unbroken set.
_____________________________________________________
Condition and Carry:

30/25 Cal Row
50ft Sandbag DRAG ALONG FLOOR!
100/75kg

Rest 3:00 x 2 Rounds

The loading should be the same as a person
that you are having to drag...
If you do not have a sandbag be creative to acheive deadweight!!! A BODYBAG WILL DO!!!

← Back to Blog