25 May 2016

Warm Up:  Upper body lift prep
Shoulder activation:  use therabands but include exercises such as inchworm, scap push ups and pull ups, wall slides, and bear crawl/crabwalk

MOBILITY:  Target any sore areas, make sure lats and pecs are rolled out to prep for ttb

REVIEW:  Deadlift/HSPU/Push Up/Active hang position

WORK:
Based on Regionals Event 7:

With a partner complete:
30 calorie row each
One partner rows while the other holds deadlift.  Partner cannot row if bar is put down.
(225/135)
30 HSPU (combined total) while partner holds handstand
20 TTB (each) while partner hangs from bar
25 m (one blvd length or two lengths inside) overhead walking lunge (135/85) each while partner holds wall sit

Rx2:  Regular push ups/handstand hold
        Toes to rings
        115/75 OH Lunge
MOD: Knees up
        Modified push ups or regular push ups/plank hold
        Barbell OH Lunge (45/35)

SILVERS:
Strength:  Deadlift 5 x 5
WORK:
with a partner complete:
100 cal row (combined, one works at a time) Partner to hold barbell in front rack position (weight as is appropriate)
30 Push Ups (combined, one holds plank while the other works)
30 Knees Up (partner hangs from bar while other does knees up)
OH walking lunge (plate)  One partner wall sits while the other does one there and back (rig to redline)