2 March 2016

Dwayne getting his rest for the big lifts ...

Dwayne getting his rest for the big lifts ...

Article: A Program for Your First Strict Handstand Push-Up

Row Technique - 7s Warm-Up
7 strokes - Hips Only
7 - Hips & Arms
7 - 1/2 Legs Only
7 - 1/2 Legs & Hips
7 - 1/2 Legs, Hips & Arms
7 - Legs Only
7 - Legs & Hips
7 - Legs, Hips & Arms
*** Stroke Rate: 18-26 / min ***
Additional Options:
- Eyes Closed
- Feet Out (No straps)

Mobility
Tricep S&F (ball or barbell)
Pigeon Stretch
Shoulder / Pec S&F (ball)

Metcon
5 RFT:
10 Front Squat (185/125# or ~50% 1RM)
500m Row

Weightlifting
Bench Press (3-3-3-3-3)