April 12, 2016: Movement - Power & Grace Performance

Warmup/flexibilty	Accumulate 20 e/side hollow pushup to T rotation 90 sec. barbell mash triceps e/side Flat back pullovers – 20 reps for quality – lay on ground w/ low back pressed in contact w/ ground – bring legs to 90 degree chair position (do not lose back contact w/ ground) – Hands in jerk grip w/ pvc or light bar move from eye level to OH without losing back
Strength	Accumulate 1:30 min. OH hold w/ 1 rm strict press rest 2 min. Repeat (last week)
Skill	20 min. Every 2 min. -5 deep box dips (stay connected hip to shoulder) + 5-10 kipping HSPU w/ 2 sec. tempo descent
Core	4 min. 15on/15off- GHD situp hold at parellel 20 barbell front raise to parellel 4 min. 15on/15off0- GHD situp hold at parellel