Tuesday January 13th, 2015

Lifestyle:

Day 2- AD sprints.

warm-up x 2-3 sets
Row 500m
10 ring rows
10 GHD sit-ups
10 back extensions
10 push-ups --use incline

Airdyne :
18s ALL OUT
Pedal lightly for 1:42
x 10 sets


Performance:

*If you are competing in Slam Fest, consider decreasing volume this week, especially towards mid-week.

A. Weighted Dips; 1.1.1.1.1 x 5 sets; rest 15 seconds between reps/2 minutes between sets
B. Freestanding Handstand Technique Work – 10 minutes
C. Supinated Strict L-Pull-ups: 30- 50 reps for time.  Cap of 15 mins.

D.
7 rounds for time:
7 Toes-to-Bar
7 Burpees