05/03/2019
Metcon (No Measure)
Superset:
“Filly Press”
3 Sets of 10 Reps
“Filly Press”
3 Sets of 10 Reps
KB is in front rack while other hand does Db press with 180Ëš rotation
(goal is tight midsection, retracted scapula in front rack)
Handstand Hold
Hold against wall or free
(goal is tightness through handstand and stacking throughout, minimizing excessive extension in spine)
Metcon (Time)
For Time:
27-21-15-9
HSPU
5-5-5-5
Muscle Ups
15-12-9-6
GHD Sit Ups
27-21-15-9
HSPU
5-5-5-5
Muscle Ups
15-12-9-6
GHD Sit Ups
*500m Row after each round
First round is 27 HSPU, 5 MU, 15 GHDSU, 500m Row
Second round is 21 HSPU, 5 MU, 12 GHDSU, 500m Row…etc
Record the time taken to complete.
Masters 55+(Rx):
DB Press: 35/25#
Pull Ups
MB Sit Ups, 20/14#
Scales:
Box HSPU, DB Press, Pike Push Ups
Muscle Up progression, Bar Muscle Ups, C2B, Pull Ups
Decreased ROM GHD, MB Sit Ups