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Workout for Wednesday February 15th 2017


A1) power clean

6-8 moderate sets of 3 - climbing

A2) wall facing handstand/handstand/pike/overhead barbell hold

6-8 sets of 20-45s


"Banana Pancakes"

every 3 min for 5 rounds

6 hspu/DB shoulder press/pike/push up
9 power cleans - 60% of A2)
6 hang power cleans

DB press should be as close to 25% of bodyweight per hand as possible


2 rounds

12/12 kneeling wrist flexions
30/30s single arm overhead DB hold - approx 50% bodyweight


2/2 min soft tissue forearms