Friday L2

Warm-Up:

5 Minutes:

10/8 Calorie Row

8 Wall Supported Handstand Shoulder taps

3 Snatch Grip Lift Offs (45/35)

3 Snatch Grip Deadlifts

3 Hang Power Snatches

3 Overhead Squats

 

Strength:

Deficit Snatch

3,2,2,1,1,1

New Set Every 2:00

Progressive to a heavy Single For the Day

Stand on 1 Mat

 

Metcon:

2 Sets

3 Rounds:

8 Hang Clean And Jerks (155/105)

10 Strict Handstand Push-ups

21/16 Calorie Row

 

Rest 3:00 Between Sets

 

Elite: 14 Strict Handstand Push-ups, 185/135

Semis: RX

Quarters: 135/95, 6 Strict Handstand Push-ups 

 

Stimulus Check:

Goal is unbroken barbell and majority of the time unbroken strict handstand push-ups. 3:00 will not be a lot of rest time between sets so pace out the first one as if you were doing a 4th round to set yourself up for the next set.

 

Optional Additional Work

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

 

Strength:

Banded Sumo Stance Box Squat

9 x 3 @ 50% + 25%

New Set every 1:00

Set box at or slightly below parallel

 

Deadlift

3 x 10

Progressive to a heavy touch and go 8 Reps. 

Try hitting last weeks weight for 10

 

Accessories

Goblet Box Pistols

3 x 6/ Side

Rest 1:30 Between

Set the box so your off foot touches the ground when you reach depth on the pistol squat. Focus on keeping your full foot on the box and knee tracking over your pinky toe. If you have trouble with pistols you better not be adding weight.

 

Nordic Curls

4 x 4-6 Reps

Rest 1:30 Between

If unable to come back up.Scale By placing a foam box/ stack of plates in front of you so you’re able to control both the down and back up without your hands

 

30 Minutes

Every Minute On the Minute

#1: 15/12 Calorie Echo Bike

#2: 200m Run

#3: Rest

Stimulus Check:

Not trying to sell your soul on either of these movements should be a challenging but comfortable pace.