Thursday 5/6
Stallone
Obj: strength
warm up: 4rds
10x PVC overhead squats
10x swings
2x 25m Karioke
5x hip swivel
Training
1) 5 rds
3x OH SQT
5x scorpian
2)4rds
5x Curtis P's @95/65
8x kneeling half moons
4x Rowdy Roddicks
pigeon stretch
3)5 rds
10x Renegade rows
10x plank walk ups
10x dislocates
4)3 rds for time
10x burpees
25m sprint
10x plyo push ups
jog back
10x diamond push ups
25m sprint
10x knee to chest jumps
jog back
comments
Overhead squats just keep getting better and better, when the form comes the strength just shoots up, the Curtis P's just keep hammering the clean, combined with kneeling half moons and RRR's this definately put some people down. In pt 3 we hammered the upper body, the dislocates actually become work instead of recovery. Finally the work cap we borrowed from Ross Enamit and it is still one of my favorites, another shoulder/chest killer. Have fun with this.
