June 14, 2022

Tuesday, June 14:

Gymnastics

Eccentric Deficit Handstand Push-up : 5x5

Eccentric Deficit Handstand Push-up, pick height : 5x5

Rest as needed between sets.

Complete on a 10 min running clock. Rest as needed to hit quality reps.

Notes

The goal with this progression is to work on control on the descent. For those athletes really strong on the descent, please add a deficit that challenges you and then kip back up to the start of the next rep. For those that are challenged by this movement we can utilize no deficit and then just kick back to the start for each rep. This can also be done with the box pike handstand push-up and be just as effective for developing strength for those that don’t have a strict handstand push-up.

"School Ties"

4x AMRAP 2:30: Toes-to-bars, Single Arm Dumbbell Hang Clean & Jerks, and Double Unders

For 4 cycles: AMRAP in 2:30 of:

8 Toes-to-bars

4 L/4 R Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs

24 Double Unders

Rest 45 secs between each cycle.

For each cycle continue the AMRAP.

This workout is a based off a previous Open workout where the goal was to maintain as close to 1 min as possible on each and every round. We are expecting most athletes to hit around that range of 75 secs per round. So, the goal would be to tackle each AMRAP cycle with the focus on trying to finish 2 rounds before the 45 sec mark.

Competitor:

For 4 cycles: AMRAP in 2:30 of:

10 Toes-to-bars

4 L/4 R Single Arm Dumbbell Hang Clean & Jerks, 70/50 lbs

24 Weighted Double Unders

L2:

For 4 cycles: AMRAP in 2:30 of:

8 Toes-to-bars

8 Single Arm Dumbbell Hang Clean & Jerks, 35/25 lbs

18 Double Unders

L1:

For 4 cycles: AMRAP in 2:30 of:

8 Strict Knee Raises

8 Single Arm Dumbbell Hang Clean & Press, pick load

48 Single Unders