A.
Skill Practice (3 sets):
3-4/leg Alternating Pistols
15-20m Handstand Walk
6-8 Russian Leg Lifts (perform as slowly and controlled as possible)
Complete. Worked on pistols without holding my leg up.
B. Deficit Deadlift (3 rubber mats); Work up to a max single then back the bar down to 80% of that and do 3 sets of 5 reps.
265 for max, then sets of 5 at 215 with 2 min rest between all sets. These were pretty tough
C. BB Rows; Perform two warm up sets and then four hard work sets of 8-10 reps, hard meaning about a 90% effort. Leave a little in the tank and don’t let the technique go to total hell.
All sets with 115. Reps = 10, 10, 8, 8
+
Three rounds for time of:
10 Box Jumps (24″) -step down
10 Strict Handstand Push-Ups
20 Kettlebell Swings (24 kg)
5:29. KBS unbroken. HSPU unbroken on first 2 sets, then did 6/4 on last set.
3-4/leg Alternating Pistols
15-20m Handstand Walk
6-8 Russian Leg Lifts (perform as slowly and controlled as possible)
Complete. Worked on pistols without holding my leg up.
B. Deficit Deadlift (3 rubber mats); Work up to a max single then back the bar down to 80% of that and do 3 sets of 5 reps.
265 for max, then sets of 5 at 215 with 2 min rest between all sets. These were pretty tough
C. BB Rows; Perform two warm up sets and then four hard work sets of 8-10 reps, hard meaning about a 90% effort. Leave a little in the tank and don’t let the technique go to total hell.
All sets with 115. Reps = 10, 10, 8, 8
+
Three rounds for time of:
10 Box Jumps (24″) -step down
10 Strict Handstand Push-Ups
20 Kettlebell Swings (24 kg)
5:29. KBS unbroken. HSPU unbroken on first 2 sets, then did 6/4 on last set.
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