Saturday 3.10.18

Essentials:
A.
3 Sets
Pike Handstand Push Ups x 3-4 reps Shy of Failure
Rest 10 sec
Plank x 20 sec
Side Plank x 20 sec per side
On the 3min Mark

B.
4 Sets
Dumbbell Deadlift x 9 reps
Box Jump Over x 12 reps
Dumbbell Hang Power Clean x 6 reps
Incline Push Ups x 12 reps
Dumbbell Shoulder to Overhead x 3 reps
Rest 2:30min

Fitness:
A.
3 Sets
Handstand Push Ups x 3-4 reps Shy of Failure
Rest 10 sec
Plank x 20 sec
Side Plank x 20 sec per side
On the 3min Mark

B.
4 Sets
Deadlift x 9 reps 135/95
Box Jump Over x 12 reps 24/20
Hang Power Clean x 6 reps 135/95
Push Ups x 12 reps
Shoulder to Overhead x 3 reps 135/95
Rest 2:30min
RX+: (165/115)(30/24)

Performance:
A.
3 Sets
Strict Handstand Push Ups x 3-4 reps Shy of Failure
Rest 10 sec
Plank x 20 sec
Side Plank x 20 sec per side
On the 3min Mark

B.
5 Sets
Deadlift x 9 reps 185/135
Box Jump Over x 12 reps 30/24
Hang Power Clean x 6 reps 185/135
Push Ups x 12 reps
Shoulder to Overhead x 3 reps 185/135
Rest 2:30min