Friday, 9/5/15

Cash Out: 3×50 (25 each side) Russian Twists

If you did not complete one of your 1RM lifts (back squat/press/deadlift/bench press) do that first and join the amrap in progress!

Basic

Every 2 minutes, for 30 minutes (5 sets of each):

Station 1 – Deadlift x 6-8 reps
(build up, using the first 2-3 sets to get to a heavy working weight)
Station 2 – Turkish Get-Ups x 2 reps each arm
(pause for 1 full second in each position of the get-up and focus on good positioning and stability)
Station 3 – 45-60 second Nose-to-Wall Handstand Hold

In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:

E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs dips or push-ups, Partner B rows 250 meters, etc….

Performance

Every 2 minutes, for 30 minutes (5 sets of each):

Station 1 – Deadlift x 3 reps
(build in load with the goal of making the last two sets today’s heavy triple)
Station 2 – Muscle-Ups x Max Reps
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 10 minutes of:

E.g., Partner A rows 250 meters, Partner B does 30 KB Swings, Partner A performs 15 ring dips, Partner B rows 250 meters, etc….

Talk with a coach about your goals, get the plan to achieve them.

START HERE.