July 6, 2022

Wednesday, July 6:

Weightlifting

Every 2 mins for 10 mins: Push Press and Push Jerks

1x [ 3 Push Press + 3 Push Jerks ], pick load

*Every 2 mins for 10 mins.

**70-75% 1RM Push Press

"Risky Business"

AMRAP 12 mins: Strict Handstand Push-ups, Plate Ground-to-Overheads, Box Jump Overs, and Deadlifts

Complete as many rounds as possible in 12 mins of:

7 Strict Handstand Push-ups

9 Plate Ground-to-Overheads, 45/25 lbs

15 Box Jump Overs, 24/20 in

9 Deadlifts, 205/145 lbs

Goal: ~2 mins per round (6 rounds total)

We have 4 movements here today that should flow well together and provide some minor interference. We have some pressing strength, hinging, and hip extension as the primary movement patterns today. Handstand push-ups should start out unbroken in the first 1-2 rounds for most and then if needed go to short quick sets. The plate ground-to-overhead is a great movement to work on hip extension and connection from hips to shoulders. Box jump overs should stay steady before hitting an unbroken set of deadlifts to allow the arms to fully recover by the next set of strict handstand push-ups.

L2:

7 Box Pike Handstand Push-ups

9 Plate Ground-to-Overheads, 45/25 lbs

15 Box Jump Overs, 24/20 in

9 Deadlifts, 185/125 lb

L1:

5 Pike Push-ups

9 Plate Ground-to-Overheads, 25/15 lbs

15 Box Step Overs, 24/20 in

9 Sumo Deadlifts, 95/65 lbs