Saturday, December 1st 2012

Strength

1) 5-3-1 Shoulder Press - week 1

2) Dynamic Effort Bench Press - 10x3 reps, 50% of Bench Press 1RM (rest 60 seconds)

* Move fast, specially out of the bottom; a dynamic effort will increase speed and explosiveness.
** Optional - add chains or bands if you have them


Gymnastics

4 Rounds (rest 60 seconds between rounds)
15 Hollow Body Rocks
10 Tuck Crunch
15 Arch Body Holds (supermans)


Met-Con

"Mary"
20 min AMRAP:
5 Handstand Push ups
10 Pistols
15 Pull ups