Monday, May 19, 2014

Remember we're programming "Murph" for the Saturday of Memorial Day weekend.
We are going to be closed Memorial Day this year!!!
 Short, but real good video on Handstands!!!

Arm/Leg Swings
2 rounds of:
10 Shoulder Dislocates
10 DB Shoulder Press
20 Walking Lunge

Strict Press (15:00 CAP)
5-5-5-5-5 (same weight across all sets)
If you did all 5 sets last week unbroken, add 2.5-10# depending on how easy it was. 
If not, do all 5x5 unbroken.

400m Run
21 KB Swings 53/35#
12 Pull-ups
Rx+ = 5 rounds

Handstand Practice (un-supported or supported holds, walking)
Double Under Practice (form, stringing, etc)

Day 19
Keep up the good work and remember during the last week we're going to straight miles, no 400/800's. This challenge has made a  huge difference in my running and I hope it's doing the same for you!!

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