wednesday, july 5

Strength/Skill Superset:

Every 2 mins for 12 mins, alternating between:

1x [ 3 Deadlifts + 2 Deadlifts + 1 Deadlift ]

Wall Facing Handstand Hold, 30 secs

Athlete Instructions

Deadlifts- rest 20 secs between clusters of 3.2.1, 75+% 1RM (increasing)

Wall Facing Handstand Hold- 20-30 secs

(Competitor: max distance Handstand Walk, 30 secs)

Notes

We are hitting a strength/skill superset with the goal of building out our deadlift progression and combining that with some straight arm strength with a handstand hold or for our competitors working into some skill/gymnastics volume conditioning and hitting max distance handstand walk. The focus today will be on the set-up of the deadlift, focusing on breaking tension off the floor and then pressing the ground away. For the wall facing handstand hold, work to press through the ground, elevated the shoulder blades and press nose to the wall while keeping a hollow body position.

"Kray"

Complete as many rounds as possible in 7 mins of:

10 Alternating Dumbbell Snatches, 70/50 lbs

30 Double Unders

Notes

The focus to day will be on shoulder stamina and consistency with the double unders and dumbbell snatch. This one is a quick burner that will blow up the shoulders a bit as the combo of dubs with a shoulder intensive movement create a greater demand on muscular stamina.

Primary Objective: Complete 6+ rounds.

Secondary Objective: Unbroken dumbbell snatches and double unders.

Hinge / Shoulder Stamina

RPE: 7/10