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Tuesday 1/26

Skill Work

3 Sets:

30-60 Sec Handstand Hold

10 Tempo Goblet Squats (3 sec down, 3 sec hold, 1 sec up)

*Athlete chooses their own weight for goblet squat.

*Heavy seated DB hold is a great alternative to handstand hold


Conditioning

“The Chain”

10 Rounds for time: (25:00 Time cap)

14/12 Cal. Row

10 Alternating Hang DB Clean and Jerks (50/35)

8 Burpee over the rower

*Goal is to set a pace and stick with it. Don't REDLINE out the gate.

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Friday 2/26

Accessory: 5 sets 5. Negative Handstand Push-Ups * Kick and perform the descent as slow and controlled as possible (have abmat under head), once at the bottom kip back up and repeat. If unable to kip

Thursday 2/25

Strength: 3 Position Cleans (hang, below the knee, floor): - 2 sets @ 70% 1RM Clean - 3 sets at 75% 1RM Clean or a heavy moderate weight * rest 60-90 seconds between sets * *complete unbroken* Conditi

Wednesday 2/24

Accessory work: 4 Rounds 10 Bench Press (at moderate weight) 12 bodyweight rows - bar on rig 15 V-ups “Flying V” Teams of 2 2000/1600 Rowing machine or 96/72 Calorie Assault Bike 125 Synchro Air Squat

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