Wednesday 7th August, 2019

AM SESSION:

Skill Work:

3 Sets of:
50ft handstand walk
5 Strict L-Sit Muscle-ups
5 Ring Push-Ups

If you cannot complete Ring Push-ups
Complete L-Sit to Invert or complete parallete HSPU (hardest variation you can manage)

Set up as safe as possible.. No prizes for being an idiot.
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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

https://www.youtube.com/watch?time_continue=283&v=8mnNpNZ88Oo
NEW SKILLS TO LEARN
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PM SESSION:

Barbell Front Rack Reverse Lunge:

3 x 4reps (2 Each leg)
2:00 Rest

Build through sets
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Pendlay Row:

5 x 4reps
2:00 Rest

Build through sets
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Superset:

3 Sets
12 Z-Press
8 Wide Grip Pull-ups

60s Between Sets
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Condition and Carry:

For Time:
1k Row
30 Toes to Bar
50ft Walking Lunges, 80/60kg

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