2020 | WEEK21 | DAY 2
Tuesday - AM
Warmup-flow: https://youtu.be/a1spyh3XP7Q
Skill
Handstand workout (VIDEO) 3 rounds of – 20-seconds on : 10-seconds off Front support wall walks 45 degree handstand shoulder taps Scapular wall angels Standing 45 degree hip taps Standing reverse 45 degree shoulder peeler hold Supine hollow hold with wrist flat to wall
Power
5/3/1 Back squat progression - cycle 2
3 reps @ 110kg / 3 reps @ 125kg / 3 reps @ 140kg
Metcon
8 x 2-minute AMRAP 5 Pull ups 10 DB split snatch, alternating 15 Goblet squat
Rest 2-minutes between AMRAPs
@ 1 rounds + 1-2 squat /w 30kg DB
Tuesday - PM
Accessory
EMOM10
- 16 forward lunge /w 2x20kg DB
- 8-8 pall-of press
EMOM10
- 8-8 RDL /w 20kg DB
- 8-8 banded wood chops
EMOM10
- 10 Goblet squat /w 30kg DB
- 24 Dead bug
EMOM8
- 40" DB front-rack wall-sit /w 2x20kg DB
- 10 stiff-legged deadlift /w 1x20kg DB