5:00-10:00 handstand hold or walk practice
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A. Split jerk, build to 80-90% of 1RM and accumulate 6-10 singles there according to feel – moderate tech work, nothing maximal or shaky
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5 sets for even times, switch movement order each set:
10 burpees
10 box jumps w/step-down, 24/20
10 deadlifts, light up to 185/125
20 row calories
40 double-unders
2:00 rest
Post results to comments.
A1. DB Cuban press, 3 x 12 @ 5/hand; :30 rest
A2. Band external rotations, 3 x 12; :30 rest
A3. Band pull-aparts, 3 x 12; :30 rest
A4. Band dislocates, 3 x 12; :30 rest
A5. Behind-the-neck band press, 3 x 12; 2:00 rest
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9 sets:
500m ski erg @ 2:09.0-2:09.9/500m
2:00 rest
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3 sets:
20 reverse hypers, 90
:90 rest
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walk out to tracks and back
A. Did not do.
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Complete. At or around 3 mins a round.
7:00 HS walk practice- felt good
A. Up to 185#, 10 @ 165#.
+ 5 sets:
3:36, 3:12, 3:44, 3:25, 3:20