Concentrate hard on your quality of movement. Always strive to move well and with virtuosity. Remember practice makes perfect, and perfect practice makes permanent. As always please listen to your body. If it ain't on, it ain't on!! rest and mobilise!    

Monday 30th June

  A): Strict Press, 3 x 5. (@ 75-80%).   (Note: Take 3 sets to warm up (starting with bar only!, then 40%, then 50%). Keep the SAME WEIGHT ON THE BAR FOR THE 3 SETS! We repeat, keep the same weight on the bar for all 3 working sets!! This is not a "5 - 5 - 5 ", it is a "3 x 5").         B): 9 Minute 'EMOM': Strict Handstand Push Ups, 2 - 5 reps (Note: Strict please, no kipping! Brace your midline and don't let your back arch. Try something new here, drop the abmat, make it challenging. The only way you can know if you do this is to do it in practice such as this. If it doesn't work thats ok too, this is what the ROD stuff & Open Gym is all about. we'll just know what needs work.)    

Please respect all movements and do them to the best of your ability. Swallow your pride, if you cannot do a move because its too heavy then lighten the load! If you cannot get the technique right then either grab a coach or call it a day there.

Enjoy!