Monday, oct 24
Strength A:
Every 2 mins for 8 mins: Pause Front Squats, 1¼ Front Squats, and Front Squats
1x [ 1 Pause Front Squat + 1 1¼ Front Squat + 1 Front Squat ], pick load
Every 2 mins for 8 mins.
Athlete Instructions
Complete at 80% 1RM clean.
Strength B:
“St. Vincent”
FT: Row Calories and Strict Handstand Push-ups
For time:
21/17 Row Calories
3 Strict Handstand Push-ups
21/17 Row Calories
5 Strict Handstand Push-ups
21/17 Row Calories
8 Strict Handstand Push-ups
21/17 Row Calories
13 Strict Handstand Push-ups
21/17 Row Calories
21 Strict Handstand Push-ups
Athlete Instructions
Time domain: 7-11 mins Time cap: 15 min
Today, we are working on a push-pull focused workout with the emphasis on handstand push-ups. The volume here will really set in on the last set of 21, so be sure to pace accordingly in the set of 13. For the 3-5-8 we can move fast and push the pace on the row. For the final 21 reps we may want to settle the pace down a bit on the row to give just a little more time in order to hit the last 21 reps more fresh. Work no more than one Ab-mat on the floor. DO NOT STACK PLATES UNDERNEATH IT. Build your strength!
L2: For time:
18/15 Row Calories
3 Kipping Handstand Push-ups
18/15 Row Calories
5 Kipping Handstand Push-ups
18/15 Row Calories
8 Kipping Handstand Push-ups
18/15 Row Calories
13 Kipping Handstand Push-ups
18/15 Row Calories
21 Kipping Handstand Push-ups
L1: For time:
18/15 Row Calories
3 Ring Push-ups
18/15 Row Calories
5 Ring Push-ups
18/15 Row Calories
8 Ring Push-ups
18/15 Row Calories
13 Ring Push-ups
18/15 Row Calories
21 Ring Push-ups