LEVEL 1
A1. Back Squat @ 42X0; 6 Reps X 5 Sets
A2. Deadbugs 45 Seconds; Rest 3 Mins
Then
500m For Time
Make sure to record your 500m time in your workout log
LEVEL 2
Fight Gone Bad
Three rounds of:
Wall-Ball (20#/15#)
Hang Cleans (75#/55#)
Box Jump
Push-Press (75#/55#)
Row (Calories)
We’re tweaking Fight Gone Bad a little bit. Sumo deadlift high pulls are not going to be a part of this workout from here on out. Read the article below and you’ll find out why.
Article-> I (Heart) My Supraspinatus
COMPETITION
AM Workout
A.
Three sets, not for time, of:
Strict Handstand Push-Up x 5-10 reps
L-Sit x 20-40 seconds
Butterfly Chest-to-Bar Pull-Ups x 6-12 reps
B.
Three rounds for time of:
10 Handstand Push-Ups
20 Chest-to-Bar Pull-Ups
30 Kettlebell Swings (24/16 kg)
40 Double-Unders
PM Workout
Deadlift
In 8 attempts or fewer, build to a heavy-ish double.
Rest as needed between sets.
Mikey and Rick
I (heart) my still healing suptraspinatus. Thanks for looking out for our shoulder health!
ReplyI think this is a awesome choice Tomsicle. I believe like a lot of people that the SDHP is the devils move and it hates your shoulders (stolen from the comment section). Now if we can address some other “JANKY ASS” movements that we see in CF:
Reply-Med Ball cleans
-Muscle Snatches (also referred to as no hand no feet snatching)
-Double wall balls.
-Triple unders (just say you’re a dick)
- Soft ball throws
- REEBOK!
I’m down for a minute of tricep kick-backs with a Shake Weight
ReplyYes! Glad to see SDHPs go away.
ReplySo this exists:
Replyhttp://youtu.be/6Y5q59FKf7k