Tuesday, January 10, 2017


2 Rounds:
1a) 25 DB Sidebends per side
1b) 15 Hollow Rocks

For Time:
5 Rope Climb Buy In Then:
5 Rounds of:
10 Deadlifts (225/155)
10 Handstand Push Ups

Tip of the Day
Rope climbs and handstand push ups, two movements that people sometime blow through without thinking of what muscle groups should be doing all of the loading.  For the rope climbs, people complain about their biceps and grip being blown up.  For the handstand push up, the shoulder joint and anterior delts catch the brunt of the load.  However, if done properly, both movements should be felt in the lats.  By reaching up the rope with straight arms, you load the lat instead of the bicep.  For the handstand push up, pull your shoulder blades together and focus on your lats doing all the pushing.