Jun 2016

wow 2016-06-07

“A.
Strict Handstand Push-Up Density Test
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

Note reps achieved for each set.

and then . . .

As many reps as possible in 3 minutes:
Double Unders

B.
EMOM 4 minutes:
Muscle Clean + Front Squat + Sotts Press + High-Hang Squat Clean + Mid-Thigh Squat Clean

*To be performed with a bar only

and then . . .

Every 2 minutes, for 8 minutes, complete:
High Hang Clean x 2 reps @ 70-75%

Every 2 minutes, for 8 minutes, complete:
High Hang Clean + Mid Thigh Clean from blocks @ 75+%

C.
Every 2 minutes, for 8 minutes, complete:
Clean Pull x 3 reps

Set 1 @85% of 1-RM
Set 2 @90% of 1-RM
Set 3 @95% of 1-RM
Set 4 @85% of 1-RM

D.
4 sets of:
Good Morning x 6-8 reps @ 4111
Rest 60 seconds
GHD x 8-10 reps @ 3112
Rest 60 seconds
Weighted Plank Hold x 60 seconds
Rest 60 seconds”