Wednesday 09-06-17

Tuesday, September 5, 2017

Quick Warm Up:

Banded Distractions - 3 positions each arm

Shoulder Prep & Hamstrings Prep- coaches choice

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Mini Wod @ Perfect Form:

2-3 Rounds of:

6-8 DB Bent Over Rows @ neutral grip

6-8 DB Push Presses @ neutral grip

6-8 DB Deadlifts @ pronated grip

30-40 Sec Row @ 70-80-90%

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Review/Prep:

- HSPU Progressions

- Hang Power Cleans

- Effort on DUs, Rower, Bike

 

Workout:

28 Min EMOM of:

Min 1: 3-5 HSPUs, scale up or down as needed

Min 2: 3-5 HP Cleans, start @ 135/95, build by 10/5s

Min 3: 30 Secs @ 90% of DUs, Row, Bike (mix up)

Min 4: Rest/Add Weight 

 

Score: rate your improvement on your handstand push ups over the last 3 Wednesdays. 

 

HS Progressions/Click on Each for Video:

L1: Down Dog and Holds for 15-30 secs

L2: Pike Holds from Box

L3: Pike HSPUs from Box for 3-5 Reps

L4: Strict Handstand Push Ups or Negatives for 1-3 Reps 

L5: Kipping HSPUs for 3-5 Reps

L6: Deficit HSPUs for 1-2 reps

L7: Free Standing Strcit or Kipping HSPUs for 1 Rep 

 

 

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