Thursday, July 30, 2015

WARM UP
5 min of joint prep
A. 400 meter run at 60% intensity
B. QM gallop x 4 lengths
C. trap 3 stick raises on your belly x 10 reps plus 10 sec hold.
D. 30-60 sec passive hang
E. Traverse the pull up rig

A. HSPU - Not for Time
If you want to learn how to do strict hspu do the following.
Practice your kick up to handstand against the wall x 5 attempts x 5 sets. Hold for 5-10 sec if possible. Use an experienced spotter if necessary.

If kick up is no problem, you have probably already been practicing hspu. Please do one of the following:
A. You can go to ground no problem? Go to a deficit. 3-5 reps x 5 sets; rest 2 minutes.
B. You have 1 or 2 strict hspu to the ground? Please accumulate 15-20 reps as quickly as possible. Decide beforehand how many you are going to do.
C. You have hspu to a height? Please do 1.1.1 (5-10 sec) eccentric. x 5 sets; rest 2 min.


If you do not want to learn hspu, do strict press following the Poliquin 4 %.

B.  Toes to Bar as skill work
If you have trouble stringing toes to bar together or you are chasing after your first toes to bar, do B. If not, move on to C.
Use stall bars and do hanging leg raises @ 51x1 x 5 reps x 3 sets; rest 100 sec
Or, practice stringing toes to bar together under the guidance of your coach.

C. 3 Rounds for Time
     DB or KB Snatch x 10 25/40 lbs (5 per side)
     Barbell Jumping squats x 15 35/45 lbs (DO NOT DROP EMPTY BAR)
     Shoulder to Overhead x 10 105/155 lbs