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Monday 5-16-16

15
May

Monday 5-16-16

Skill
Shoulder Shrug
• 3×15
• Shoulder Shrug Demo Video
• Begin in the perfect handstand shape that we have been practicing with fully
extended shoulders. Let yourself sink down approximately 3″ or as low as your
shoulders allow WITHOUT caving forward and allowing a shoulder angle. Then
extend fully upward again working to maximize your height on the wall. Extend
your toes toward the ceiling the entire time and keep your shoulders on the wall if
your flexibility allows (which at this point it better).

Strength
Back Squat
• 3 Rep Max for Day (FIGHT FOR EVERY POUND YOU CAN!)
• 2×3@95% of 3RM
• Try to Add 5-10 pounds last weeks 3RM

Conditioning
3 Rounds:
1:00 ME Pistols
1:00 ME HandStand Push Ups
1:00 ME Front Squats 225/185
1:00 ME Ring Dips
1:00 Rest

Accessory
PVC Shoulder Raises
• 3×12
• Work on getting higher and higher with each rep.
• PVC Shoulder Raises Demo

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