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King Solomon’s

IMG_3301
Warm-up:
300 m row
15 BallSlams
10 Push-up plus
15 Glute Bridges
+
Mobility
Banded Shoulder Stretch
Pigeon
Lunge
Saddle

Strength:
20 minutes
9 sets
3 Front Squat@80-85%
4 Tempo Ring Row (4sec up/4sec down)
-if 85% is too easy, increase anywhere up to 90%.

Conditioning:

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
*Remember*-don’t attempt to go rx’d unless you can move the weight safely! Know your limits!

January 24, 2016 | News | 0

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