Month: August 2017

Friday 1 September 2017

Strength: Overhead Squat, 5 – 5 – 5 – 5 -5 – 5 (go for max load

1: Warm Up

7 Min

Row 250 meters

60 second handstand hold (focus on creating between the ground and head)

20 Goblet Squats

Row 250 meters

20 Shoulder Taps from handstand position, touch hand to opposite shoulder, scale: from the plank.

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Wednesday 23 August 2017

Front Squat: 1-1-1-1-1-1-1 70 – 95 + %

3-6 months

3-3-3-3-3-3-3 (Increase as comfortable)

3 months or fewer

5-5-5-5-5-5-5 (Increase as comfortable)

THEN:

21-15-9

Front Squats #135 / 95

Russian Twists (42 – 35 – 18 #45/25)

Beginners / Masters

Front Squats

18 – 12 – 6  #75 / 45

Russian Twists (36 – 24 – 12 #20 / 10)

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