Skill/Core Work:

High Plank Variations

– 1 arm up holds: 15 seconds each arm

– 1 arm, 1 leg opposite sides up: 15 seconds each variation

– 1 arm, 1 leg same side up: 15 seconds each variation

– 15 High-Lows*

…rest 1 minute

 

3 rounds for quality

*High-Lows start in the high plank. While maintaining a rigid body, low down to low plank, one arm at a time. Then raise back up to high plank, one arm at a time. One rep has now been completed. These are designed to be quick and rhythmic. (i.e. down, down, up , up)

 

Conditioning:

“Running Away”

10 Snatches (115/75)

200m Run

30 Kettlebell Push-ups

400m Run

50 Double Unders

600m Run

50 Sit-ups

400m Run

30m Burpee Broad Jumps

200m Run

10 Chest-2-Bar Pull-ups

 

For Time

Compare to Wednesday, 31 July 2013

 

Mobility:

Olympic Wall Squat – 2:00

Wall Center Splits – 2:00

Wall assisted Eye of the Needle – 1:30/leg

Airplane seat – 1:00/leg

 

 

Post time and experiences to comments