April 27, 2018

4/27

Warm-up
3 rounds
200m run
:30 Handstand hold or Pike push up hold
10 Banded good mornings (Adv. Barbell good mornings)
15 squats
Power Clean
*Start light and build to something heavy over the 10 minutes
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20#
3 Handstand Push-ups
1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here
Done as an individual or teams of 2 alternating full rounds
*The power clean should be heavy but you should always be able to hit it. Scale to no more than 70% of your power clean.
Optional Accessory
1-1-2 DB Bench press x 8 reps
Rest :30
15-20 Banded lat pull downs
Rest :30
10-12 DB Shrugs (Hold for 1 second at the top of each rep)

Site designed and developed by Gerrit Brands