Tuesday 27-Apr-10, CFTW

5 x Handstand push-ups

15 min. double unders (practice)
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Alternating:
A1. 3 x 20 one leg step ups with extended arm (dumbbell 30lb)
A2. 3 x 10 Weighted push-ups (25lb plate)

B1. 3 x 20 Weighted back ext. (25lb plate)
B2. 3 x standing rows (dumbbell 30lb)
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3 x 20 band invert. sit-ups
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rungs and ladders
1,2,3,4,5 KB snatch clean and press (53 lbs to 3, 44 pounds for round 4, 5)
1,2,3,4,5 strict pull-ups