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Prison Workout - Handstand Press Up, Chin Up, Split Squat, Deadlift

Wednesday, October 27th

kbdeadlifts

Prison Workout: 10 to 1

Alternate the first 2 exercises as fast as possible, rest and repeat the same format with the second section

10 to 1 means 10 reps of each exercise, then 9 reps, 8 ... down to 1 of each

1. Handstand Press Ups

Stability - down dog push ups / Strength - Handstand (HS) press ups with 2 bands BXT / Power - HS press ups

2. Chin Ups

Stability - 60 or 90 degree assisted chin ups OR 2 bands of Pull Up Revolution (PUR) / Strength - regular chin ups OR 2 bands of PUR / Power - weighted OR L seated chin ups to chest!

Rest 5 minutes, then alternate between:

1. Split Squats - each side = 1 rep

Stability - hands behind head/ Strength - racked 25% of your body weight (bw) / Power - 40% bw

2. Kettlebell Deadlifts

Stabilty - 1 KB 50% bw / Strength - 2 KB 75% bw / Power - 2-4 KB 100% bw
 
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