Cleanse

Monday, 10.11.10

Warm-Up:
-Stretch, PVC Work, Mobility
-"Baseline"- 500m Row, 40x Squat, 30x Situp, 20x Pushup (Games Style), 10x C2B Pullup

Dynamic Effort Strength (move bar quickly):
-Deadlift- 10x3 @295# (rest 30sec./set)
-Strict Press- 10x3 @115# (rest 30sec./set)
-Deadstop Front Squat- 10x3 @135# (rest 30sec./set)

Conditioning:
-Row (D8)- 40sec. Work / 20sec. Rest, x5 sets
218, 206, 203, 204, 204 = 1,035 Total Meters

Skill:
-Ring HSPU Practice
-Extreme Range of Motion HSPU- worked up to a single @7.5"
-Hollow Rocks
-Handstand & Handstand Walking Practice