TUESDAY 20th MAY 2014

Session 1
A.
Spend 10 minutes playing on your hands! Handstand holds, free handstands, handstand walk etc.

then

Hand Stand Walk x 10m
Toes-to-bar x 10
3 rounds, not for time (NFT)

B.
For 20 minutes, on each minute complete the following:
Odds – 5 Power Clean; Unbroken/Touch and Go (TNG); Heavy
Evens – 5 Deficit strict HSPU

C.
L-sit (rings or parallettes) x 25 sec
GHD Extensions x 10; weighted; hold for 2 sec at horizontal
3 rounds, NFT

D.
Prowler Sprint (+30kg); 60m; rest 2 min between sprints; 6 reps
Rest 5 minutes
2 blocks

Notes
– Session focus: CP-ATP Battery; Midline & Shoulder Stability; Anaerobic Power Intervals
– Scale deficit HSPU to HSPU or Negative HSPU
– Attempt handstand walk, handstand hold or scale to handstand hold against wall
– Scale L-Sit to tuck L-sit or Hollow Body
– Sub prowler sprints for hill sprints (10 sec); sprints (10-15 sec) or row sprints (15-20 sec). Max effort on sprints and full recovery between sprints.

Session 2
Technical/Weaknesses/Aerobic conditioning – Recovery pace