Competitive Wednesday 8-19-15

Prep Work
Shoulder mob 5-8 Min

Workout of the Day
A.
Three sets, not for time, of:
Strict Handstand Push Ups x 8-10 reps
(go to a deficit if this rep range is easy)
Strict Supinated-Grip Chest-to-Bar Pull-Ups x 5-8 reps @ 21X1
(try to pin your chest to the bar for a full second)
L-Sit Hold x 30-45 seconds

B.
Every minute, on the minute, for 30 minutes:
Minute 1 – 6 Burpees + 6 Chest-to-Bar Pull-ups
Minute 2 – 8 Push Press (135/95 lbs – taken from ground)
Minute 3 – 10 Walking Lunges with Kettlebells (32/24 kg KBs – farmer’s carry)

C.
Three sets of:
*Sumo Semi-Stiff Leg Deadlift x 8 reps @ 20X1
Rest as needed
*Do not let your back lose a good brace and position; stop lifting if you lose positioning at any point.

D.
Three sets of:
Glute Ham Raises x Max Reps @ 20X1
Rest as needed
Face-Down Chinese Plank x 60 seconds
Rest as needed

Cool Down
Mobility
Post reuslts

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