Week 12 – Day 58
Warmup
Max Effort
Freestand Handstand Max Seconds (hands cannot move) – 2 attempts
Single Arm Active Bar Hang Max Seconds – 1 attempt
A) Weighted Bar Dip
Build to 1RM
*Strip the weight down to 70% of the total added load for the 1RM and perform 1 additional set of max reps unbroken.
B) Single Arm Seated Dumbbell Press
Build to a 6RM on each Arm.
https://youtu.be/9DB2kibw0os
C) Kipping Handstand Push Ups
1 Set for max rep unbroken – no pauses along the way at all. Must be once continuous set.
D) 20mins Max Rounds
4 Strict Chest to Bar Pull Ups
4 Strict Handstand Push-Up
6 Dual KB Snatch 53/35
E) Static back
5mins
Recent Comments