Monday 7, July 2014

Skill:

This week is Handstand work
Lots of options here -

Holds
Push ups - kipping/strict
Kick ups - away from wall
Walks

Strength:

Bench press
3-3-3 @ 40/50/60% warm ups
3-3-3+ (note the plus people) 70/80/90%
of your 90% of your 1 rep max

DB floor press
3x20

Stabilizer:
100's this week
100 v-twists - weighted

Metcon:

Wyk
5 rounds for time:
225-lb. front squats, 5 reps
15-foot rope climbs, 5 ascents
Run 400 meters with a 45-lb. plate


Army Pfc. Jacob H. "Wyk" Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, died May 28, 2014, in Kandahar Province, Afghanistan, of injuries sustained in an aircraft accident. He is survived by his wife, Katie Wykstra; mother, Heidi Katzenbach; father, Thomas Wykstra; brothers, Aiden and Connor Wykstra; sister, Hannah Donato; stepfather Ray Katzenbach; and stepmother, Joyce Wykstra.