Windmill plank L/R
Arch rock W/PVC
Hallow rock W/PVC
Banded shoulder pressL/R
HS Hold 20 Sec
Couch Stretch 20-30 sec each leg
4 SETS OF 1 Complex
1 Complex =2 STRICT PRESS + 3 PUSH PRESS
@50-55 % of Clean and Jerk
*each week target an increase 5LB women 10LB Men.
AMRAP 12 minutes
5 Strict Weighted Pull Ups 53/35#
10 Strict HSPU
30 DU (90 SU)
*To scale this, lower the weight or do no weight for the strict pull ups and then scale to kipping hspu or further to regular push ups. Shoot for 6-8 rounds!
SEND ME YOUR FAVORITE PALEO DISH.
October week 1
simple and easy if you like artichoke chicken and bell peppers this is a must to try. I substituted klamata olives for black olives.