Wednesday 080515

Wednesday 080515



Tripod on Floor

Tripod to Headstand

Tripod to Headstand against Wall

Kick to Handstand on Wall

Handstand to Negative

Strict HSPU

Kipping HSPU

Box Variations




Deadlift 225/155




Can we discuss these "Banana Cream Pie Cupcakes" on Elana's Pantry, please?



TRANSITION WEEK…this week it is encouraged that everyone move at 75-80% effort. Next week we will do some baseline testing leading into our first official off-season cycle.

Three sets, not for time, of:
Muscle-Ups with Isometric Hold x 3-6 reps
(pause for 1 second in the receiving position, pause for 2 seconds in the top – fully extended position)
Overhead Weighted Pistols x 3-4 each leg

Three sets of:
Tall Snatch x 3 reps
Rest as needed
Sotts Press x 3 reps
Rest as needed

Eight sets of:
Snatch x 2 reps @ 70-75%
Rest as needed

Focus on speed and mechanics.

Three rounds for time of:
Row 1000 Meters
Bench Press x 15 reps
(males = bodyweight; females = .75 bodyweight)

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