Tuesday December 16, 2014

A. 3 Rounds for quality of movement:

1. Handstand Push-Ups to Depth(Men 25-45 lbs plates)(Women Regular Depth), 6-8 reps or Clusters of 2.2.2.1.1—

2. Strict Pull-Ups AMRAP 20 seconds, you may come down during this time period.

     - Got about 12

3.  Practice Free Handstand Holds, 30 seconds on clock.

B.  Power Clean from above knee (1 rep) + Power Clean from below knee(1 rep) x 5 sets, rest 1:30 between sets @ 65%-70%

C. Strict Press Standing, 3 sets of 5 reps, rest 2 minutes between sets.

On December 2nd, we did 5 sets of 3 reps

     - Only worked up to 125. Shoulder was an issue

D. Pendalay Barbell Row Heavy @ 22x1, 4-5 reps x 4 sets, rest 1:30 between sets.

     - 185#