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Friday 10.13.17

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HSPU Skill Warm-up.
EMOM x 10
Min 1 – :20 HS Hold or Plank
Min 2 – 5-7 Pike HSPU with chest touching box
Min 3 – 7 DB Seated Shoulder Press
Min 4 – 5-7 Negative HSPU or Negative Pike Pushups
Min 5 – :20 Inverted Tripod Hold

Inverted Tripod:
See Video Below

Conditioning.
3 Rounds
30 Alternating Pistols
20/15 Handstand Pushups
Run 400m
Rest 2:00

Weakness Work.
Choose One:

Olympic.
A. A. E2MOM x 10 sets
1 Snatch – 85-95%

Grip/Shoulder Strength.
7 Rounds:
:20 on :40 off
Weighted Hang from Pull Up Bar – use a weight that will be challenging to hold for 20 sec

Competitor.
*Week 6-Day 5*

Olympic.
A. A. E2MOM x 10 sets
1 Snatch – 85-95%

Grip Strength.
7 Rounds:
:20 on :40 off
Weighted Hang from Pull Up Bar – use a weight that will be challenging to hold for 20 sec

HSPU Skill Warm-up.
EMOM x 10
Min 1 – :20 HS Hold or Plank
Min 2 – 5-7 Pike HSPU with chest touching box
Min 3 – 7 DB Seated Shoulder Press
Min 4 – 5-7 Negative HSPU or Negative Pike Pushups
Min 5 – :20 Inverted Tripod Hold

Inverted Tripod:
See Video Above

Conditioning.
3 Rounds
30 Alternating Pistols
20/15 Handstand Pushups
Run 400m
Rest 2:00