Happy Tuesday!

Tuesday, April 9, 2013


DROM, include wrists and ankles
Posterior flossing
Super rack w/ band


20 Minutes to establish a 1RM Clean & Jerk

Classic Conditioning:

AMRAP 12 minutes of:
7/4 Handstand Push-ups
20 Jumping Lunges
7 Pull-ups

 Notes: Scale accordingly to keep moving for the entire 12 minute duration.

Advanced Conditioning:

3 Rounds for time:
15/9 Strict Handstand Push-ups
40 Jumping Lunges
15 Pull-ups

Cool Down:

Plank hold, 3x 1 minute
Couch stretch
Cat stretch

The Smidty Project.

“Ever since I was a child I have had this instinctive urge for expansion and growth. 
To me, the function and duty of a quality human being is the sincere and honest
development of one’s potential.”
– Bruce Lee

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