Tuesday 9, September 2014

Skill:

You guessed it

Strength:

Strict press
Warm up
5-5-3
Work set
5-5-5+

Accessory:

Handstand holds
5x1 min holds

Stabilizer:
Same as Monday

Metcon:
100 rep challenge

I am letting you choose from a few different movements - if I see form go on any of these, I WILL STOP YOU from completing.

Shoulders - plate raise
     straight arms
     hips to over head
     squeeze - no kip
     rest with plate in your hands - if you put it down 10 burpees right then

Legs - LIGHT back squats or front squats
     full depth
     rest with bar in rack position - if you re rack the weight 10 burpees right then

Back - LIGHT straight leg sumo deadlifts
     legs locked
     back staright
     touch and go - if bar stops movement on the ground for more than a count of 3 - 10 burpees right   
          then