Wednesday, Feb 20th
Performance Warm-up
3 easy rounds of:
20 arm circles each way (starting small and getting bigger as you go)
10 DB strict presses
10 empty bar squat cleans
Strength
Barbell strict press
5 sets of 3 reps at 80%+
Performance Notes
You’ll have to manage your intensity level to make sure you can keep moving on the handstand push ups. Unless they are super easy for you. And in that case you’ll try to move really fast through the cleans.
Performance
10-1
Strict handstand push ups
Squat cleans at 155/105
Ex. 10 HSPU’s, 10 squat cleans, 9 HSPU’s, 9 squat cleans…
Scaled Performance
10-1
Pike handstand push ups
Squat cleans at 115/75
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Fitness Notes
This workout will be about managing your strength on the strict handstand push ups because if you fail them you’ll start having a really hard time.
Fitness Warm-up
3 easy rounds of:
20 arm circles each way (starting small and getting bigger as you go)
10 banded overhead presses or push ups
10 deep air squats with 2 second pause at bottom
Fitness (bodyweight)
10-1
Strict handstand push ups
Pistol squats (each leg and not alternating)
Ex. 10 HSPU’s, 10 pistol squats, 9 HSPU’s, 9 pistol squats…
Scaled Fitness
10-1
Pike handstand push ups on box or chair
Pistol squats (each leg and not alternating) to sitting on a box
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Kettlebell/Dumbbell
10-1
Strict handstand push ups
Right arm KB squat cleans at 70/53
Left arm KB squat cleans