TUESDAY
27/01/15

Warm-up

General warm-up
Shoulder drills:
Prone Cuban & slide; 12-15 reps
Glide kips; 12-15 reps

Handstand hold; 15 sec; 3 sets

*Options – wall, partner, freestanding, parallettes

Strength

Strict Shoulder Press; 1 rep; 8 sets to build then 3 attempts at a PR

Capacity

Complete as many rounds and reps as possible in 6 minutes of:

6 Power Snatch (45/30)
12 Hand-Release Push-Ups

Midline

Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Bent over KB/DB row
Minute 2 – 45 Second Prone Plank Hold