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Workout for Wednesday May 3rd 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) handstand variation

4 sets of

30-60s fingertip to wall handstand
or 30-60s wall facing handstand variation
or 30-60s db overhead hold

Conditioning:

"New Orleans Bead Party"

12 min to complete max reps

22 wall balls
20 single arm front rack KB reverse lunge
18 russian swings
16 step down box jumps

Accessory:

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