*Handstand*
15 min. to work on different Handstand Progressions
15 min. EMOM (30 sec. on / 30 sec. off):
1. min.: Ring Body Saw
2. min.: Chin Over Bar Hold
3. min.: Seated Leg Raise
4. min.: Parallette Push Up
5. min.: Band Pull Aparts
5 sets
4-6 half kneeling Filly press each side
10-12 bent over see saw row
For time
80 doubleunders
40 heavy russian double kbs
60 doubleunders
30 heavy russian kbs
40 doubleunders
20 heavy russian double kbs
Tc 10 min
Tabata hollow rocks
Work up in weight for:
P. Snatch + Snatch
Then (P.) Snatch
then
5x 3 P. Snatch @ ~80-85%
5x 5
start medium/heavy and work up
4 rounds
20sec Row
Rest 20sec
40sec Row
Rest 40sec
60sec Row
Rest 60sec
Rest 4min then repeat on Bike
4 sets of:
Snatch pull + P. Snatch + Hang Snatch + Below knee Snatch
@ 70-80%
5 sets of:
1 Snatch @ 85%+
6x 2
- work up to max Double (start @ ~70%)
4 sets of:
3 (wtd.) strict pull ups 5 strict pull ups 7 Kipping/Butterfly pull ups
rest 90sec.
- go unbroken on complex/ scale load and reps accordingly - - -
3 sets of:
8-10 half kneeling single arm KB strict press (each side)
rest 60sec.
"Bulletproof shoulders"