Saturday 2015.04.18

Reminder: We will be heading outside for the conditioning portion of the workout today, and as a result, all lifting will end at 8:40 a.m. This is just a "heads-up" so that BBG-ers can plan their lifting accordingly.

 Jess knocks out some box jumps during partner "Morrison" . . .

. . . while Brianne grinds out some squats.

BBG (off)
A) 4 cycles of:
1. Static Handstand
2. L-sit (on parallettes or the floor)
3. Strict Pull-ups (3 x N), Kipping Pull-ups (1:00 ME)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle. If HSPU are not yet attainable, perform 4 negatives per cycle.

B) Box Jumps (increasing height)
3-3-3-3-3 (if time permits)


Strength/WL
A) Push Press
2 x 5, 1 x 5+

B) Strict Pull-ups
3 x N


Conditioning
12 min AMRAP of:
10 Russian KB Swings
25 yard KB carry in rack position, left
10 Russian KB Swings
25 yard KB carry in rack position, right

The KB load is 2 pood/1.5 pood, or alternatively, 70#/55# if using dumbbells.  For a Russian KB swing, swing the bell up to eye height (sorry - no bonus points for going higher).


Finale
Mob your shoulders for 2:00/arm.