Tuesday 3/12/18

2018 OPEN Announcements!

  • Anyone that is NOT planning on doing 18.4 this Saturday please email arjuna@calibratedtraining.com by Wednesday evening of this week.
  • And yes, we are still accepting judges 🙂

Warm-up

2 sets:
Supine Straight leg raise x 10/side
Supine Alternating Straight leg lowering x 10 total
Iron Cross x 10/side
Downward Dog x 5
+
Ring Rows x 10
Kick to handstand x 5 reps or HS hold x 15sec
Banded Standing Straight Arm pull-down x 10-15
HSPU Negatives x 2-3 reps or reglular push-ups x 10

Workout
A. Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps or HSPU’s x 10 reps or Handstand hold x 30sec
Interval 2 – L-Sit Hold x 30-45 seconds (accumulate the time if you cannot sustain the hold)
Interval 3 – Strict Supinated-Grip Pull-Ups x 8 reps
Interval 4 – Reverse Snow Angels x 10 reps slooow

B. Take 10min to warm-up Deadlift
+
Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (225/155 lbs)
12 Dumbbell Push Press (50/35 lbs)
12 Dips

2 thoughts on “Tuesday 3/12/18

  1. A. Strict HSPU
    40 sec L sit, feet kept dropping lower 🙁
    Added 5lbs for last 2 sets of pull-ups

    B. 5 + 27 Rx (ring dips)

  2. A.
    1- worked on kipping hspu about 8 per set
    2- 30 seconds with knees tucked
    3- 8 each time but broken up into 2-3 sets
    4- check
    B. 3+30
    125lb deadlifts, 20lb DB push presses, bar dips

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