Posted on Mar 26, 2014

Movement Prep/Practice

-With a partner

P1 Sled pull 60m (heavy)

P2 Face down hollow hold

x3-4 Sets

– With a partner

P1 15-20 Second active hang from rings

P2 Rest

x3-4 Sets

-Work through the following pistol progressions for 5-10 minutes

-Behind the neck press empty BB 30x (deal with any mobility issues in rack pos)

-Close grip OHS empty BB x30 (deal with any mobility issues overhead/ankles)

-Good mornings empty BB x30 (deal with any mobility issues in post cain)

A.

-Pistols x Max reps each leg – once other foot touches floor set is over.

-L-sit x max effort

-Double KB overhead squat x Max reps – Pick weight

B. Power clean work to a heavy single (20 minutes)

C. Strict press work to a heavy single (15 minutes)

D. Weighted pull-up heavy single or max rep strict pull-ups (15 minutes)

E.

10 Minutes Air bike 80-90%

Rest 5 Minutes

10 Minute Row 80-90%

F.

Look after anything thats limited you in todays session…ankles, shoulders, t-spine, hips etc.

Post results to comments.

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