Monday AUg 29

Strength:

Every 2 mins for 12 mins: Strict Press

3 Strict Press, pick load

Every 2 mins for 12 mins.

Athlete Instructions

Starting at 70% 1RM and increase to 3RM for the day.

“Ricky Bobby”

3x AMRAP 3 mins w/ Buy-in: Handstand Walks, Dumbbell Squat Cleans, Ring Support Holds, and Ring Dips 

For 3 cycles:

In 3 mins do:

Handstand Walk, 50 ft then in the remaining time:

AMRAP of:

5 Dumbbell Squat Cleans, 50/35 lbs

Ring Support Hold, 5 secs 5 Ring Dips

*Rest 2 mins between each cycle.

**For each cycle restart the AMRAP.

Athlete Instructions

Dumbbell Squat Cleans- dual dumbbell

Today, the focus is on upper body pressing strength as well as straight arm muscular stamina. We are getting into the handstand walk as a buy-in to each AMRAP, before tackling something that looks a little similar to what we saw at the Games. Focus here is 25/25 ft unbroken segments on the handstand walk or under 1 min for your handstand walk variation to allow 2 mins of quick movement within the AMRAP. Work to hit quality extension through the dumbbell squat cleans, then jump up on the rings to full support. Hold 5 secs, then proceed into 5 ring dips. An easy modification here is to sub ring push-ups and do the same hold at the top before descent.

L2: 5 Handstand Walks-to-Wall, 5 ft

L1: Wall Facing Handstand Hold, 30 secs