Wednesday, October 21

1a) Prior to class spend 10 minutes accumulating a heavy :30s overhead Yoke Hold. Try to achieve 4-5 sets in the 10 minutes!

Class -- Scale up to 63/44lb KBs

Extra Work:
1) Handstand Push-Up:
15-12-12-8- ME(Strict)-ME(Kipping)
rest 1minute between sets.
This is meant to be done like this:
Set 1: Do 15 Unbroken however you like (can do strict, kipping or a mix of both)
Set 2: Do 12 Unbroken however you like (can do strict, kipping or a mix of both)
Set 3: Do 12 Unbroken however you like (can do strict, kipping or a mix of both)
Set 4: Do 8 Unbroken however you like (can do strict, kipping or a mix of both)
Set 5: Complete a max effort strict set
Set 6: Complete a max effort kipping set
*Resting 1 minute between each set.*

Sets are meant to be done Unbroken, if you fail to achieve a number in a given set try to accommodate your height to allow you a better chance on the next set (i.e. add a plate).

2) Shoulder Care:
Run through Bulletproof Shoulders: Video
a) Side-Plank Reverse Fly - 20 Reps/Side
b) Modified Y-Push-Up Hold - 15seconds/side - 3x/side.
c) Scap Push-Ups - 15 reps, controlled. 
d) T's - 5 Reps + Overload - x 4-5
e) W's - 5 Reps + Overload - x 4-5
f) Cuff Isolation - 15x/side (Stay within yourself, don't go too heavy)