Planche Progressions 3 min
Handstand 1 min
Lever 1 min total
5X
Dbl KB Military Press 5
Weighted Pullup 5
5X
Dble KB front squat 5
Double KB hvy swing 5
2X
Double KB Windmill 5 l/r
Dragon Flags 3-5
Wednesday, May 5, 2010
5 May Core Conditioning (Objective: Strength & Power)
Planche
10 min Xfit:
3 Circle pushes / 5 T-Situps / 7 Goblet Squats - for 10 minutes
Superset – (Pulls / Tiger-push 3-5) 2X
Pullups 3-5
Chinups 3-5
Commando 2-3
Bar work (2x):
Roll Ups 3-5
Sideups 3-5
L-Sits L/R/C 5 sec
Straight Leg Ext 3-5
10 min Xfit:
3 Circle pushes / 5 T-Situps / 7 Goblet Squats - for 10 minutes
Superset – (Pulls / Tiger-push 3-5) 2X
Pullups 3-5
Chinups 3-5
Commando 2-3
Bar work (2x):
Roll Ups 3-5
Sideups 3-5
L-Sits L/R/C 5 sec
Straight Leg Ext 3-5
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