Warm-up Drills
I. Run 400m
II. Dynamics & Mobility
III. Set-up, Training Flow & Movement Review
Impact/Focus: Deadlift & HSPU EOMOTM
Warm-up sets building to a working weight/HSPU movement standard or scale.
7 Rounds, 14:00 total time:
Every minute on the minute alternate between the following tasks;
:30 x Max Reps Deadlift (225/155lbs)
Rest :30
:30 x Max Reps Handstand Push-ups
Rest :30
Notes: Extra time will attempt to be carved out each class to cover the basics of working Kipping Reps during HSPU training as we are able. Rep targets and scaling for weight/movements will be covered during the whiteboard brief. Tire Flips will appear as an option for those looking to spice up the deadlift set rotations.
Post scores to comments.
“Rice Cakes”
Complete for time
Run 800m
Then…
5 Rounds of
10 x Hang Power Clean (95/65lbs)
12 x Ring Dips
Then…
Run 400m
Notes: Scaling and points of performance will be covered during the whiteboard brief. 3 Rounds for a scale on volume or an 8:00 time cap on the middle portion may both be applicable modifications. Rx+ 15 reps and 15 reps per round at 115lbs respectively, unbroken efforts on the Rings, working strict and kipping strategies as needed.
Post scores to comments.
Impact/Focus: Deadlift & HSPU EOMOTM
DL: 5, 3, 2, 3
HSPU: 4, 5, 5, 4
“Rice Cakes”
15:16 (stationary dips)
Notes: having a hard time getting a solid 90 on HSPU so just focused on staying up straight and trying to go lower the next rep