Friday, July 8, 2011

MONGOOSE

skill
handstand push up

focus
L-pull up

warm up
1min double unders
1min plank holds (top of push up)
1min knees to elbows
1min walking lunges
1min rope pull to stands

work
5-10-15-10-5 of:
handstand push up
L-pull up
30"/24" box jump

core
3 rounds:
ghd sit up x 25
back extension x 10




2 comments:

  1. rob in ger08 July, 2011 06:49

    Friday's Mix:

    warm up:
    2 rounds of: 400m row, 15 reps each of:
    back ext,ohs,push ups, du, situps, pull ups, box jumps and ring dips.

    shoulder press: warm up x 3 sets(40%, 50%, 60%)
    work 70%x3, 80%x3, and 90%x3 based off 82kg.

    Panatomic (wed) 3 rds.

    Mongoose: 18:47 slow, slow, slow.

    (Liked the warm up for this one)

    ReplyDelete
  2. Jean in ger08 July, 2011 09:01

    18:47 rxd

    ReplyDelete

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