Monday 4/15/13

15 minutes
Hand stand walk practice

:WOD:
1a) 3X7 Shoulder press – heaviest possible, rest 30 sec.
1b) 3X7 Good Mornings – heavy, rest 30 sec.
1c) 3X20 BB Step ups 20/16″ (front rack)– heavy, rest 30 sec.
1d) 3X7 Weighted Pull-Ups – heaviest possible, rest 30 sec.
-move through the sequence like this
1 set of 7 shoulder press
rest 30 seconds
1 set of 7 good mornings
rest 30 seconds
1 set of barbell step ups
rest 30 seconds
1 set of weighted pullups
rest 30 seconds
repeat the sequence 3 times


Notes:
Step Ups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended.

Pre pay to order your new CFP gear!!!
Shirts are $20, printed on American apparel, normal sizes. Order yours by this Friday! Cash or checks only please.

Congrats to Chad for placing 2nd in his first of many strongman competitions ! It was fun to watch.