Monday

CLASS PROGRAM

Strict Hand Stand progressions - 

3 pad - 3x5

2 pad - 2x3

1 pad - 2x2

flat - 2x1

A.) Strict Handstand work - week 2

2 minutes max effort :

Strict deficit Hand Stand Pushup 6/4”

B.)  .Strict 19.5. 👀

33-27-21-15-9

Strict press 65/45

strict pull-up  

scaled : 45/35 +banded, no kipping

*24 min cap

—————— 

C.) Strength 

5 rounds  

7 tempo bench press @ 50% 

7 pause Pendlay row

*bench tempo - 3 seconds down, 1 sec pause, pausing while supporting weight, not letting 100% of weight just dead on chest. Stay active

 ** pause row holding on chest and on floor

D.)  for effort :

3 mile run

60 ring dips

60 *Alt DB hang clean n jerk 50/35