1/7/2020

1/6/2020
January 5, 2020
1/8/2020
January 7, 2020

W.U.  5 min Dynamic Stretch

Plyo Drills:

  • Ladder Drills
  • Lateral Hops over hurdles
  • Plate jump overs

Strength: Pullups

  • Build to a Single Heavy Pullup (use db, kb, plate, lesser band tension etc) , 5 Attempts
  • After each set complete
    • 10 x Floor Seated DB Strict Press, (use a weight that allows 10 consecutive reps, no rest)

Skill:  Spend 10 mins working on HSPU variations and scaling

W.O.D In 15 mins complete 5 Rounds of

  •  9 x Handstand Pushups (Strict)
  • 12 x Push Jerk 115/75
  • 15 x Air Squats
  • 30 x DU’s