Week of 2/13 Programming Outline
February 12, 2017
Tuesday, 2/14
February 14, 2017
Warm Up
3 Rounds
2 Wall Walks
4 Spider Lunge w/ reach up
6 Tube Sword Pulls/ side
8 Alt Dead Bugs
Skill (12 min)
3 Rounds
Handstand hold for time* (scale to Pike position on Box)
15 Hollow Rocks
15 Arch Rocks
Push Press
Prep (12 Min)
1×5 w bar, 3×3 working up
8 Rounds
:20 Max Reps (M:185/155/115/75, W:123/103/83/53)**
1:10 Rest***
Mobility
1 Min OH Band Stretch/ side
1 Min Single Leg Flexion/side
*Hold handstand as long as able to keep elbows absolutely locked and core tight. Scale up for anyone easily going past 1 minute is to start slightly farther from wall and try to move heels off wall and balance unsupported.
** working weight should be between 75-85% 1 RM Push Press
