Photo Credit: http://www.markstaudtphotography.com/
Strength: Back Squats 3 Sets of 5, aiming for 75% of 1RM or add 5 to 10lbs from previous week.
All 3 sets at the same weight.
Metabolic Conditioning: Complete as many rounds as possible in 5 minutes:
5 Push Press 155/105lbs and 7 Chest to Bar Pull Ups
-Rest 3 minutes, then-
Complete as many rounds as possible in 5 minutes:
5 Burpees and 7 Hang Power Clean 155/105lbs.
*Scale Options 135/95lbs, 115/75lbs and regular pull ups*
Score is rounds and reps completed for both rounds. Counted separately.
Accessory: 3 Rounds of 30 second hollow rock hold and 30 second handstand holds
Attempt to only use 1 foot on wall and transition to freestanding handstand
2019 08 25