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.