1) Clean grip deadlift 6 x 3 no-drop but reset >105%
2) Some gymnastics conditioning:
15 minute ladder
1 legless rope climb
1 Muscle-up*
2 Strict/kipping HSPU*
10 Alt Pistols
The legless and pistols are fixed numbers
muscle-up goes up by 1, Strict/Kipping HS goes up by 2
-this is about volume so if you need to kip your handstands to get deeper by all means.
3) "Santora"
3 Rounds for reps 1 min at each station
Squat clean (155/105)
20' Shuttle run (20' forward/20' backwards = 1)
Deadlift (245/165)
Burpees
Jerks (155/105)
rest 1 minute between rounds
4) For Time:
100 Hollow rocks: every time you break you must hold a total of :30 plank before resuming
-a break is considered any pause
No comments:
Post a Comment