Warm-up Drills
I. Row 3:00
II. 6:00 AMRAP of
4 x Turkish Get-ups (24/16kg)
10 x Hollow Rocks (2ct)
III. Mobility
Impact/Focus: Handstand Push-ups
Choose one of the following based current Handstand Push-up ability
I. Deficit Handstand Push-ups x 5-5-5-5-5
II. Strict Handstand Push-ups x 5-5-5-5-5
III. Mod Handstand Push-ups x 5-5-5-5-5
Post scores to comments.
“Portion Control”
5 Rounds, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (Bumper Plates: 45/25lbs)
20 x Thrusters (Barbells: 45/30lbs)
Post scores to comments.
Skill Development
2:00 x Max reps Double-unders
Rest 2:00
2:00 x Max reps Double-unders
mod HSPU
“Portion Control”
2:00/2:03/2:02/2:02/2:00
2:01/xxx/xxx/xxx/2:56
I’m suffering memory corruption, the rest is on the board.
Shoulders feel like they’ve been hit with nail bats.
Practice getting in handstand push up position
Portion control
2:17/2:24/3:35/3:11/2:25 #35
Modified thruster to front squat after 3rd round
Practice getting in handstand push up position
Portion control
2:17/2:24/3:35/3:11/2:25 #35
Modified thruster to front squat after 3rd round
HSPU’s : 5-2-3-3-2 with 2 Abmats
“Portion Control”
2:12/2:25/2:46/3:22/2:55
45″ Bumper for round 1 (foolishly); 35# for last 4
HSPU’s : 5-2-3-3-2 with 2 Abmats
“Portion Control”
2:12/2:25/2:46/3:22/2:55
45″ Bumper for round 1 (foolishly); 35# for last 4
Portion control 1:56/1:52/1:50/2:00/2:10