Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Front Squat 6×6 (80% 1RM – Wk4)
.
Score = Load
.
then…
.
2) Complete 5 Rounds of the following for time:
Run 200 m
7 Bar Muscle-up’s
10 m Front Rack Walking Lunge (70kg/49kg)
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Strict Deficit Handstand Push-up 5-5-5
.
Score = Max Depth
.
2) Kipping Deficit Handstand Push-up 5-5-5
.
Score = Max Depth
.
then…
.
2) Complete 5 Rounds of the following for time:
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) AFL WOM 15.2:
Complete as many rounds and reps as possible in 15 minutes of:
150 Double Unders
75 Wall Ball’s (9,1kg/6,3kg)
25 Toes to Bar
.
Men use 20-lb. ball (9 kg or heavier) to 10 feet (304 cm) target, […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Practice HS Holds for 15 min (Wall/Free Standing/Parallettes)
.
NB – Practice how to tuck and roll out of a handstand
.
Score = Longest HS hold time (you are allowed to move arround to keep your balance)
.
then…
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Segment Snatch, Snatch 2-2-2-2-2-2
.
Score = Load
.
2) Strict HSPU’s
5 x Max Reps
.
Score = Total Reps
.
Scaling – Reduced Height/Banded-Jacket/Piked PU
.
then…
.
2) Complete the […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Front Squat 6×8 (75% 1RM)
.
Score = Load
.
then…
.
2) Complete the following in 5 min:
5 Bear Complex (80kg/52kg)
75 DU’s
AMRAP of Burpee Box Jump Overs (61 cm/51 cm)
.
