5-22-17


Squats

Strengthening- Part 1

3 Sets, Not for Time:

Max Strict Pull-Ups

10 floor Press to 1/2 get up (10 ea.)

20 ab mat sit ups 

25 Super mans

2:00 Kettlebell Hold*
* On the KB Hold, change our positioning of the KB’s every :30. Choose a load that allows each :30 segment below to be completed unbroken.

0:00 -:30 At the hang 

:30- 1:00 – Front Rack position

1:00-1:30 – At the hang

1:30-2:00 – Front Rack position

Part 2 

3 Rounds, Not For Time:

20 Second L-Sit off Rings or box 

20 Glute Bridges (heels on box) 

*Progressions for the L-Sit:
1) Knees up and legs bent at 90 degrees

2) Knees up and legs bent at 45 degrees, or starting to extend away from the body

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s