Wednesday 1st December 2010
On the first day of Christmas my true love gave to me….
Hand Stand practice with lots of progressive drills and techniques to safely spot for each other. Followed by Hand stand press up drills and ideas how to improve and get stronger.
Followed by a WOD of,
25 Sumod Dead Lift High Pull 30kg
25 Ring Dips
25 Box Jumps
50 Press Ups
All done for time. Under 20 minutes was a fantastic effort
Great effort by everyone braving the snow especially those south like Adrienne and Edd. Be safe. Sorry another short post lots to do tonight before my early start tomorrow.
But will leave you with this:
Colin’s December Challenge
Every month I post a new challenge. This month to improve your dead lift 1 Rep’ Max’
Over four weeks try this.
|WEEK 1||WEEK 2||WEEK 3||WEEK 4|
|Establish 1Rep max
|RD||RD||Body Weight DL
5 Reps every Minute for 15 minutes
|RD||Body Weight DL
5 Reps every minute for 12 minutes
3 Reps every minute for 12 minutes
|50% 1RM Volume Ladder To Failure. Rest 3 minutes Repeat||RD||RD||Establish NEW 1RM|
|RD||60% 1RM Volume Ladder To Failure. Rest 3 minutes Repeat||70% 1RM Volume
Ladder to failure. Rest 3 minutes Repeat