monday, march 4
Weightlifting + Gymnastics:
Every 1 min for 10 mins, alternating between:
5 Hang Squat Cleans @ 65-70%
X Strict Handstand Push-ups
4 Hang Squat Cleans @ 70-75%
X Strict Handstand Push-ups
3 Hang Squat Cleans @ 75-80%
X Strict Handstand Push-ups
2 Hang Squat Cleans @ 80-85%
X Strict Handstand Push-ups
1 Hang Squat Clean @ 85-90%
X Strict Handstand Push-ups
Athlete Instructions
Handstand Push-up: Ideally choose a number that is about 40-50% of your max unbroken Strict Handstand Push-Ups; edit in the total number of reps achieved each round
"Round Trip”
For time:
30 Toes-to-bars
20 Back Rack Reverse Lunges, 135/95 lbs
20 Toes-to-bars
20 Back Rack Reverse Lunges, 135/95 lbs
10 Toes-to-bars
Athlete Instructions
Time Domain: 5:00-10:00 minutes
Time Cap: 12:00 minutes
Athlete Notes
Primary Objective: Unbroken Back Rack Reverse Lunges
Secondary Objective: Maintain sets of 5+ on Toe to Bar
Stimulus: Midline Conditioning / Muscular Stamina
RPE: 7/10