Tuesday, Sept 20

Weightlifting/Strength:

Alt EMOM 15 mins: Push Press, Push Jerks, and Split Jerks 

Every 1:30 for 15 mins, alternating between:

3 Push Press, pick load

1x [ 2 Push Jerks + 2 Split Jerks ], pick load

Athlete Instructions

Start at 75% 1RM push press, and increase loads. The push jerks + split jerks are to be done at the same weight as the push press. Build to a load max on the final round.

"I.O.U.s”

FT: Strict Handstand Push-ups, Dumbbell Box Step Overs, and Ring Muscle-ups 

For time:

21 Strict Handstand Push-ups

21 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in

9 Ring Muscle-ups

15 Strict Handstand Push-ups

15 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in

7 Ring Muscle-ups

9 Strict Handstand Push-ups

9 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in

5 Ring Muscle-ups

Athlete Instructions

Dumbbell Box Step Overs- dual dumbbell

Time domain: 9-12 mins

Time cap: 15 mins

Notes

We are hitting a little triplet here today with the strict handstand push-ups, dual dumbbell box step overs, and ring muscle-ups. Both the strict handstand push-ups and the dual dumbbell box step overs will interfere with the muscle-ups here, so make sure to be calculated on your sets early on. Goal would be to start at about 1 min per movement and try to stick to that throughout as the reps get smaller.

L2: For time:

21 Handstand Push-ups

21 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

9 Burpee Chest-to-bar Pull-ups

15 Handstand Push-ups

15 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

7 Burpee Chest-to-bar Pull-ups

9 Handstand Push-ups

9 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

5 Burpee Chest-to-bar Pull-ups

L1: For time:

21 Tall Kneeling Dumbbell Press, 25/15 lbs

21 Single Dumbbell Box Step Overs, 35/25 lbs

9 Burpee Jumping Pull-ups

15 Tall Kneeling Dumbbell Press, 25/15 lbs

15 Single Dumbbell Box Step Overs, 35/25 lbs

7 Burpee Jumping Pull-ups

9 Tall Kneeling Dumbbell Press, 25/15 lbs

9 Single Dumbbell Box Step Overs, 35/25 lbs

5 Burpee Jumping Pull-ups