Tuesday, March 1st, 2011

Four sets of:

Overhead Squat x 3-4 reps    3 seconds on way down. 1 second pause at the top.

Rest 60 seconds

Scapular Wall Slides x 6-8 reps    3 seconds on way up and down, zero pause at top and bottom.

Rest 60 seconds;

and then,

Three rounds for time of:

8 Handstand Push-ups  ( sub heavy DB seated press for 8 reps if you can't do HSPU)

8 Barbell Ground-to-Overhead (135/95 lbs).     use a lighter weight that you can snatch for a few reps.

12 Burpees


Big congrats go out to Zach and Alex who PR'd their push jerks yesterday. Zach hit 165 and Alex hit 245!!