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Workout of the day
2024-11-29
Strength
Skill - Handstand Push-ups (week 4 / 4)
HSPU warm-up / prep
9 min Alt EMOM
20-30 sec Active Dead-hang
1 Wall-Walk into 15-20 sec hold
8 Strict Barbell presses w / 2 sec pause in lockout
* Strict barbell press is prep for the HSPU in workout, use an empty barbell
6 min EMOM
Cleans 3-3-2-2-1-1 reps:
* Build up to a heavy single, the goal is to go heavier than the weight you will use of the Metcon
Can be Power or Squat-cleans.
Metcon
For time: (12 min cap)
9 Cleans
21 HSPU
7 Cleans
15 HSPU
5 Cleans
9 HSPU
L1: #85/115
L2: #95/135
L3: #135/185 + Strict HSPU
* Cleans can be Power-Cleans or SQCL. Scale HSPU as required with a Z-Press or shortening ROM.
Try to challenge yourself with whatever option you choose
core
Partner
Accessory
2-3 Sets:
15 Banded curls
15 Banded lat pull-downs
15 Banded tricep ext