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Workout for Tuesday April 25th 2017


Skill:

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

Lift:

A1) deadlift

5 sets of 5 @ 72.5%

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:

"In the Air"

3 min to complete each movement, if complete before 3 min mark rest, if not move on anyway

0:00-3:00 - 400m run
3:00-6:00 - 20 strict toes to bar/10 laying leg lowers
6:00-9:00 - 400m run
9:00-12:00 - 20 strict toes to bar/10 laying leg lowers
12:00-15:00 - 400m run

Accessory:

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