Wednesday 1.22.14

Train Like It's the Open

1. Three sets, not for time, of:

L-Sit x 45 seconds
Kettlebell Snatch x 8-10 each arm
Handstand Push-Ups x 5-15 reps
(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. Adjust the reps based on your ability and whether you chose strict or kipping.)

2. In 15-20 Minutes Build to a "Heavy" Jerk

3. Three rounds for time of:

225 lb Shoulder to Overhead x 5 reps
225 lb Deadlift x 10 reps
Handstand Push-Ups x 15 reps

4. Three sets of:

Weighted Hip Extension x 6-8 reps @ 4022
Rest as needed
Supine Ring Row x 10-12 reps @ 2111
(get as horizontal as possible – feet on a box if you can)
Rest as needed