Thursday, February 13, 2014


Warm-Up: "Face Pull-Rotate-Y press" 3 x 8 

Video Demo at 4:45


Three Rounds, not for time 

Double Unders x 30 
Handstand Hold x 30s 
Hollow Rock x 20 

A.) Strict Press (3 x 5) Wendler Week 1, Cycle 2

65% +5lbs x 5
75% +5lbs x 5
85% +5lbs x 5+

- Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 155#, your percentages will be based off of 90% of 155# (140#).

NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts.

- When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) Superset: Four sets of,

-Rest 30s
Band pull-apart x 20 
-Rest 30s

C.) Three sets for time(s), rest 90s between sets,

15 Ring Dips
50 Double Unders
15 Pull-Ups 

D.) Three sets, not for time, of:

Weighted GHD Hip Extensions x 8 reps @ 2012
Rest as needed
Chinese Plank x 45-60 seconds
Rest as needed
Handstand Hold x 30s
Rest as needed

Extra Credit: Mobility

Couch Stretch x 2 min each leg
Hip External Rotation with Flexion x 2 mins each leg
Banded Overhead Distraction x 2 min each arm

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