Tuesday, april 3

Strength:

Every 2:30 for 12:30: Pause Strict Press and Strict Press

1x [ 1 Pause Strict Press + 2 Strict Press ], starting at 70% 1RM

Every 2:30 for 12:30.

Athlete Instructions

Goal is to establish a heavy weight of this complex within the 5 sets. On the pause rep you must pause the barbell at eye height and then press through. Starting weight for this complex should be at 70% 1RM, then increase to a heavy load for the day.

"Tottenham Hotspurs"

AMRAP 9 mins: Bar Muscle-ups, Handstand Push-ups, and Stick Over-Unders

Complete as many rounds as possible in 9 mins of:

3 Bar Muscle-ups

5 Handstand Push-ups

7 Stick Over-Unders, 24/20 in

Athlete Instructions

Goal: 6+ rounds

The focus is on the gymnastics today and the interference work between the bar muscle-ups, handstand push-ups, and stick over- unders. This is a new movement, but will jack the heart rate up and add the pump in the arms.

Primary Objective: Unbroken movements.

Secondary Objective: Best total score of rounds and reps.

Stimulus: Upper Body Focused Muscular Endurance / Stamina RPE: 7/10

L2: 5 Chest-to-bar Pull-ups, 5 Box Pike Handstand Push-ups, 5 Stick Over-Unders, 24/20 in

L1: 5 Jumping Pull-ups, 5 Dumbbell Strict Press, pick load, 5 Stick Jumps, 12 in ,5 Around-the-Box Bear Crawls