Thursday, August 25, 2016
30-20-30 with red band (Air Squats-Pass Throughs-OH Squats)
Bear Crawl forwards and backwards
Hollow Body rocks - 3x10 (roughly tabata intervals)
Handstand warm-up: 60 second plank, 5x a few seconds forward leaning plank, 5x frog hold attempts.
Handstand Holds against wall - 6X (5-10 seconds each)
Back Squat in Smith Machine hold at bottom to open upper thoracic.
Build up weight (5x45#, 5x95#, 5x115#, 3x135#)
5x2 working sets E3OM - 155#, 165#, 175#, 185#, 195#
This was tough and very close to maximum effort
Pull-Up Dip Couplet
10 PU - 2 Dips
8 PU - 4 Dips
6 PU - 6 Dips
4 PU - 8 Dips
2 PU - 10 Dips
I wanted to do body weight but started a 20# assist on the second set of pull-ups. Still a very good couplet.