Monday – 5/7/18

Pre-Orders end on Wednesday! Sign-up at front desk!

Warm-Up
2 sets:
Supine Straight leg raise x 10/leg
Iron Cross x 10/leg
Rollover to V-sit x 10
+
Banded Gd morning x 10
Standing MB windmill slams x 10/side
*Use slam balls
Therabnd Squat @5511 x 4
Kick to HS x 5

Workout
A. Deadlift x 15 reps @ 2011
– Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
– Rest 2 minutes
Deadlift x 10 reps @ 2011
– Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
– Rest 2 minutes
Deadlift x 5 reps @ 2011
– Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds

Option 1
B1. Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Power Clean (115/75 lbs)
10 Push Press (115/75 lbs)
– Rest 2 minutes between sets,

Option 2
B2. Four sets of:
30 seconds of Kettlebell Swings
30 seconds of Rest
30 seconds of Dumbbell Push Press
30 seconds of Rest
30 seconds of Anchored Sit-Ups
30 seconds of Rest
30 seconds of Wall Sits
30 seconds of Rest

Optional Work (After Class)
A1. Cable Pulldowns; 15-20 reps x 4 sets
A2. Reverse Hypers; 20 reps x 4 sets
A3. Suitcase Carry (heavy); 100’/side x 4 sets

One comment on “Monday – 5/7/18

  1. A. 105lbs, 115lbs, 125lbs
    Averaged 18 handstand push ups with knees on box

    B2 35lb kB swings
    20lbs dB push press

    Optional: complete
    A1 40lbs
    A2 50lbs
    A3 50lbs

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