23
05 '19
Strength
Squat cycle W8D2
6 sets
2 front squats
4 back squats
*bar at 85% of 1RM front squats
Note: Last push, stay focus and get through it. Next week is deload then testing
METCON
For time:
200ft handstand walk
*5ft increments, 25ft lengths
Timecap: 10min
Note: If you don’t finish within the 10min timecap, score will be 10+ distance not completed. 5ft = 1 rep
Lite/beginners
10min of handstand practice
Accessory work
Skills
Handstand to forward roll 10x
Weightlifting
Split jerk presses 3×5
Gymnastics
Rope pull ups 3xmax
Core
Hanging L-sit hold 3xmax
