Thursday, 09 May 2019

 In Work Out Of The Day

GARUDA EXPRESS

METCON

  • Do 3 rounds
  • In 1 min do 40s work 20 s rest of
    – Over Under
    – Push Ups
    – Mountain Climbers
    – Air Squats
    – Ring Rows
    – Small Bear Walk (end to end)
    – Burpees
    – 1 min Rest

 

GARUDA 101

METCON

  • HSPU:
  • Mobility work –
    – Wrist stretches 4×10
    – Weighted arm circles 2×10
    – Weighted dislocates 2×5
    – Cuban press 2×10
    – Bent arm prone chest 2×10
    – Prone hands clasped behind head x10
    – Prone hands behind lower back chicken wing x10
    – Prone external rotation 2×10
    – Prone retraction 2×10
  • Pike pushup progression –
    – Incline pike pushup 5×5
    – pike pushup 5×5
    – Box hspu 5×5
  • Hspu negatives –
    – Negative HSPU 5×5
    – Partner spotted HSPU 5×5
  • Advanced variations –
    – Deficit HSPU 5×5
    – Deficit HSPU DB Grip 5×5
  • Cooldown stretch –
    – Capsule stretch
    – Prone chest static
    – Reach underneath
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