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Workout for May 6th 2017


Skill:

gather 1 minute seated shoulder flexion hold
difficulty should be 15-20s per attempt

Lift:

A1) deadlift

1RM
or 5 sets of 5 @ 75%

A2) hspu variation

4 sets of

3 or more handstand push ups
or 3 kick up negatives (kick down briefly between each one)
or 5-7 db shoulder press

Conditioning:

20 min with a partner, 4 rounds each, both partners working at a time

500m row C2
50 double unders/1 min of practice

Accessory:

3 sets of 10-15 dowel dislocates
then
60 butterfly glute bridge
2 minutes deep lat breathing