Warm up for 01-15.11.2011
Side plank 60sec hold L and R
20 shoulder press (25#)
25 wall ball sit ups (5kg)
10 KB sumo deadlift (32kg)
60sec superman hold
Back Squat
1-1-1-1-1-1-1
140# / 160#PR / 165.5#PR / 160# / 160#F / 160# / -
Stayed at the bottom for too long on the 5th set.
Skills Practice
L-sit hold on rings
Then
Hanging leg raises (from L-sit to full hip extension
10-9-9-9-8
Handstand hold
20-20-20 seconds
1km run in weighted vest (5kg)
back_squat
skills_practice
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