Monday, January 7, 2019


Monday, January 10, 2019

Coach Lacey/other girl

12:00 PM

Warm Up

Couch Stretch/Figure Four

2 Rounds

10 Mountain climber stretch
10 Banded plank F/B/L/R
10 Banded squat slow
10 Ring Rows
5 Burpee jump to pull-up/lower


1000m row
50 thrusters 45#
30 pull-ups

I used a 45# bar, but scaled to 40 reps and did jumping pull-ups.  I finished in 12:34.

Handstand Kick-up technique

Lunge as far forward as you can
Chest to knee (get low)
Reach forward and balance on soft knee
Push back and switch feet

3 Rounds HSPU/Bulgarian split squat

I used BW and got 8 reps on each leg first two round and 6 reps for last round.

HSPU - kick up and lower first round; 2 HSPU to 3 mats and one lower; kick up and lower last round.

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