3 May Advanced Core (Objective: Strength & Power)

Planche Progressions 3 min
Handstand 1 min
Lever 1 min total

1) Do each exercise 3x w/ 1 min rest – then move to next
- Dbl KB Clean & Speed Press 8-10
- Dbl KB box squats (explode up) 8-10
- Dbl KB swing (explode) hvy 8-10

2) Do all sets of each exercise before moving on.
- Weighted Pullup 3sets X 6 reps (2 min rest)
- Dbl KB one leg deadlift 2 sets X 6 reps l/r (1 min rest)
- Sngle KB windmill 2 sets x 6 reps l/r (1 min rest)

3 May Core Conditioning (Objective: Strength & Power)

Planche 5 minutes

5X
Circle Pushups 3- 5 l/r
Airborne Squats 3-5 l/r
High Knees 3-5
Rest one minute

5X
Horizontal Pulls/Pull-ups 3-5
Dips 3-5
Hanging Straight
Leg Extensions 3-5
Rest one minute