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

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Tuesday, march 5

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FRIday, march. 1