Competitive Tuesday 7-28-15

Prep Work
3X10 Lat pull ups
2X30 Banded lat stretch
2X30 Couch stretch

Workout of the Day
TRANSITION WEEK…this week it is encouraged that everyone move at
75-80% effort. Next week we will do some baseline testing leading into
our first official off-season cycle.

A.
Three sets, not for time, of:
15′ Legless Rope Climb x 1 rep
(start from seated position on the floor)
20 Meter Handstand Walk
Strict Toes to Bar x 6-8 reps @ 2110

B.
Four sets of:
Bulgarian Split Squats x 10 reps each leg @ 30X1
Rest 45 seconds between legs, and 90 seconds after the set
Strict Handstand Push-Ups x Max Reps
Rest 15 seconds
Assisted Strict Handstand Push-Ups x 8-10 reps
Rest 90 seconds

C.
Three sets of:
Partner Glute-Ham Raises x 8 reps @ 20X1
Rest as needed
Weighted Plank Hold x 60 seconds
Rest as needed

D.
Three sets of:
100 Calories of Assault Bike
Rest 4 minutes

If you don’t have access to an Assault Bike, you may substitute with a Concept 2 rower.

Cool Down
Mobility
Post results

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