2020 | WEEK21 | DAY 4

Thursday

Warmup-flow: https://youtu.be/a1spyh3XP7Q

Skill

Handstand body awareness circuit (VIDEO) – 3 rounds of: 10 supine PPT pulses + hold (use a stick, full body on the floor) 10 elevated supine PPT pulses + hold (feet on the wall) 10 standing 45-degree shoulder peeler PPT (against a wall) 10-20 second reverse 45-degree wall handstand hold (i.e back to the wall, deploy PPT technique)

Power

Front squat 5/3/1 progression - cycle 2

3 reps @ 90kg / 3 reps @ 100kg / 3 reps @ 112,5kg

Metcon

Intervals – 4 rounds of 400m Run 8 – 12 – 16 – 20 DB Deadlift 20 – 16 – 12 – 8 DB Thrusters

Jog/walk an easy 200m for recovery between rounds ~ 2 minutes

@ 3:55 / 3:50 / 3:45 / 3:40

Finisher

Bar muscle up core conditioning – 3 Rounds 10-second Hollow hold Full roll to hollow hold (left) 5 Supine arch hold (2-seconds) snap to hollow hold (2-seconds) 10-second Hollow hold (10-seconds) Full roll to hollow hold (right) 5 Supine arch hold (2-seconds) + snap to hollow hold (2-seconds)