Monday 3/14/16

JFP_HiRes_CFIL_16-1_20160227_49

Strength

Superset Deadlifts and HSPUs

Deadlift (3×5 ascending)

Perform 2-3 warm-up sets before starting working sets. First working set should be approx. 60% of 1RM or more — ascend by feel.¬†Record last set of 5.

(Try to start & end slightly heavier if you performed this last week)

Handstand Push-ups (5x ME)

5 sets of Max Effort Strict HSPU. Record # reps completed for best set.

Variations: 1-3 Ab Mats, Negatives, Toes/Knees on Box. NO KIPPING

Conditioning

3 Rounds — record total # reps for each round.

Round 1:
AMRAP 3 minutes:
21 Wall Balls (20/14 to 10’/9′ targets)
15 Ball Slams (light)

Round 2:
AMRAP 3 Minutes
15 Wall Balls
12 Ball Slams

Round 3:
AMRAP 3 minutes
12 Wall Balls
9 Ball Slams

Rest 1 minute between rounds

POST-WOD MOBILITY (4 mins):
Barbell Quad Smash (2 mins per leg)

Categories: WOD

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