John was finally convinced by his wife to join us here at CFG, and he’s been doing an awesome job!
Strength
Snatch + 3 Overhead Squat (Five sets of 4 reps)
Rest 2 minutes
Conditioning
Three rounds for time of:
15 Strict Handstand Push-Ups
20 Alternating Front Racked Reverse Lunges (135/95 lbs)
15 Strict Handstand Push-Ups
20 Alternating Front Racked Reverse Lunges (135/95 lbs)
HSPU Modifications-
15 Kipping, 5 SLOW Negatives, 15 Seated DB Press
Aim to complete each “HSPU” round in no more than 3-4 quick sets
Lunges = 10 per leg, aim to complete unbroken
15 Kipping, 5 SLOW Negatives, 15 Seated DB Press
Aim to complete each “HSPU” round in no more than 3-4 quick sets
Lunges = 10 per leg, aim to complete unbroken
Accessory Work
Eight sets of:
20 seconds of Hollow Rocks or Holds
Rest 10 seconds
20 seconds of Hollow Rocks or Holds
Rest 10 seconds