We're working on getting Rick Scarpulla of Ultimate Advantage Training over here to do a strength/how-to-become-a-badass-athlete seminar. Who's interested???
Warm-Up:
Lerry breaking in the new GHD |
Handstand Walks/Shoulder Touches
Clapping Push-ups
Dynamic Warm-Up/Burg WU
Beginner Strength:
Bench: 2 x 5, 1 x 5+ (add 2.5#)
Squat: 2 x 5, 1 x 5+ (add 5#)
Int/Advanced Strength:
Speed Bench: 8 x 3, 50-60% + bands
Tate Press: 4 x 10-12
MetCon:
For Time:
40 Prowler Push (AHAP)
3 Rounds:
35 Box Jumps
10 Bent Over Rows
Rest as needed, then:
A1. Band Tris: 3 x 10
A2. Strict Toes-to-Bars: 3 x almost Max
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