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Workout for Wednesday April 19th 2017


Skill:

gather 1 minute seated shoulder flexion hold
difficulty should be 15-20s per attempt

Lift:

A1) deadlift

4 sets of 5 @ 75% or over

A2) handstand variation

4 sets of

30-60s fingertip to wall handstand
or 30-60s wall facing handstand variation
or 30-60s db overhead hold

Conditioning:

8 min to complete

"Venice Beach"

2 rounds

6 deadlifts - 50% of 3RM
24 tuck ups
48 double unders/60s of skipping

3-8 min to complete

Accessory:

3 sets of 10-15 dowel dislocates
60 butterfly glute bridges
then
2 minutes deep lat breathing