Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Klokov Press
Today we will be teaching a new accessory movement for the overhead position. Warm up with 3 sets x 5 reps before moving through the following workload.
Klokov Press 5-5-5-5-5
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“Pick Your Poison”
This is a retest from 01.29.2014 which was the beginning of our 90-day Paleo Challenge. Please choose the workout you completed that day.
“Cindy”
Complete as many rounds/reps as possible in 20:00 of
5 x Pull-ups
10 x Push-ups
15 x Squats
“Mary”
Complete as many rounds/reps as possible in 20:00 of
5 x Handstand Push-ups
10 x Pistols (Alt L/R)
15 x Pull-ups
Post workout chosen, and rounds/reps completed.
Klokov Press 58×5
“Cindy”
9+18
KLOKOV PRESS
65 x 2
“CINDY”
13+5
No Pressing, still nursing a sore back.
“Cindy”: 19 + 5/2 (lower than January by 10 reps)
Klokov Press: 5×65
Cindy: 13 rounds rx. 4 more than last time. 🙂
Klokov press: 5 x 85
“Cindy”: 16+5
“Klokov Press”:
33# x 5 / 43# x 5 / 53# x 5 / 63# x 5 / 73# x 5
“Cindy”:
18 + 10 RX
Klokov Press: 50lb x5
Cindy: 8+3