Week 12 – Day 58


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.

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