Thursday

Alex Pajor will be coming to the gym Today at 5pm and again Tomorrow at 9am to give tips and pointers on the Muscle Up and Handstand push ups. It will be good to hear another perspective from someone who has been doing gymnastics as long as Alex has been. Also tomorrow we will be doing a WOD that has Handstand Push ups in it and Muscle ups! So learn something!

WEIGHTLIFTING

Clean 1,1,1 (go heavy)

Back Squat 3x1 @ 90%

POWERLIFTING

Back Squat 5,3,3,1,1+

Conditioning:

2-3 rounds of:

10 barbell front loaded walking lunges (pick a weight)

10-15 GHD sit ups

Hip and shoulder mobility