Wednesday, May 15th, 2019


Published May 14, 2019


3min Z1

+

Crossover Symmetry

+

Coach leads group through:

- 50m SA OH walk. Every 10m do 5 strict DB press Left then  Right.

25m bear crawl

10 push ups

x 2 rounds

 

then:

 

A. 0:00 – 7:00 – Every 1:00 X 7 Sets:
3-5 HSPU Negatives off the box.
OR
3-5 Handstand Push-Up Lowers
Focus here is to use a position that you wouldn’t normally be able to press out of, and to lower yourself as slow as possible. Kick-back-up or use your full body if you’re doing negatives off the box to get you back to the top position and repeat.

B. 7:00 – 14:00 – Every 1:00 X 7 Sets:
10 Dumbbell Floor Press
*these should be heavy.

C. 16:00 – 28:00 – Every 3:00 X 4 Sets:
1 Strict Press + 2 Push Press + 3 Push Jerk
15 Russian Kettlebell Swings 53/44
100 Single-Unders or 50 Double-Unders
*For the barbell complex choose your weight and work from the floor.

Finisher if there is time: Every 2:00 X 6 Sets:
300m Run

*Alternatively you can: 375/325m Row/Ski


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