2020 | WEEK30 | DAY 2

Tuesday

Warmup flow: https://vimeo.com/244619189/9e0edc3e5c

Skill

Handstand walk strength circuit (VIDEO) – 3 rounds of: 10-second front support hold 10 front support shoulder taps 10-second 45-degree handstand hold 10 shoulder taps (or small hand placements) in the 45-degree handstand position 10-second full handstand hold 10 shoulder taps or small transition steps

Rest 60-seconds between each round

Power

Back squat 5/3/1 progression - cycle 4

5 reps @ 116kg / 3 reps @ 132kg / 1+(3) reps @ 146kg

Accessory

A) 20-minute EMOM (1) – DB Forward lunge in place, alternating (2) – Split stance DB see-saw press (3) – DB Single leg deadlift (4) – Bent over DB see-saw row (5) – Rest and recover

@ Lunge /w 2x30kg, Press /w 2x22,5kg, Deadlift /w 2x30kg, Row /w 2x30kg

B) 12 or 16-minute EMOM (1) – DB Bench (or floor) press (2) – DB Cossack squat, alternating (3) – Banded monster walk (forward, backward, sideways) (4) – Rest and recover

@ Bench /w 2x30kg, Cossack /w 30kg

Finisher

Bar muscle up core conditioning – 3 Rounds (VIDEO) 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)

Rest 30 to 60-seconds b/t rounds