May 7, 2024

Tuesday L2

Warm-Up:

7 Minutes

As Many Reps As Possible

10 Burpees

5/3 Strict Chin-ups

10 V-ups

:30 Wall Supported Handstand Hold

Strength:

Bench

5 x 5 w/ 2s Pause on Chest

New Set Every 2:00

All sets between 65-75%

Looking to have clean crisp movements

Accessory

2 Rounds

8-10 Strict Handstand Push-ups

Rest 1:00

Into..

2 Rounds

6-8 Strict Handstand Push-ups

Rest 1:00

Elite: 10-12, 8-10 Shspu

Semis: Rx

Quarters: 4-6, 2-4 Shspu

Stimulus check:

Looking to keep the strict hspu’s unbroken.

Metcon:

4 Rounds:

15 Strict Pull-ups

30 Push-ups

40 Ab Mat Sit-ups

Elite: 20 Strict Pull-ups

Semis:RX

Quarters: 12 Strict Pull-ups, 20 Push-ups

Stimulus Check:

Looking to keep the pull-ups and Push-ups to less than 4 sets the entire workout. Working in some upper body volume as we prepare a little for Murph

Optional Additional Work Sessions

Only do additional training if you’re able to recover for next training session

Consistency before additional workloads, (5 Class workouts > 3 class workouts +

additional work

Accessories:

Straight Bar Cable Tricep Press Down

4 x 15 (progressive)

Rest 1:30 Between

Cable Low Row

4 x 10 (Progressive)

Rest 1:30 Between

Plate Bent Over Reverse Flys

4 x 20

Rest :30-1:00 Between

Light weight, quick reps here.

Ring Muscle-up Work

Ring Muscle-ups w/ Pause in support

8 x 2-4 Reps

Rest 1:00 Between Sets

Pause for :05 in the support position to hammer in good lock outs.

Looking to add 1 more rep each set compared to last week

Handstand Walk

Accumulate 300′ in 15′ Unbroken Chunks

Time Cap: 6:00

Elite: Every 15′ Perform a full Pirouette alternating Sides

Semis: RX

Quarters: 200′ in 10′ Unbroken Chunks

Same as last week here, move faster with less rest

Extra Conditioning;

5 Rounds

1k/900m Ski

Rest 2:00 Between