Tuesday, February 13, 2018

JOINT PREP x 10 minutes:

Take 10 minutes after joint prep to work on the kick up to handstand. Advanced should do without the wall.

A. Every 3 minutes x 5 sets

strict hpsu x 5-7

cleans x 5-7 (more advanced: 3-4 reps)

NOTE: for the cleans, pick a weight that is heavy(ish) but that doesn't require more than 3 seconds to reset. Go up in weight with each set if you hit 7 with the appropriate amount of reset time.

Also, if you only manage 5 or 6 cleans on the last set then you probably picked an appropriate weight.

More advanced: you should be going heavier today.

NOTE: For the hpsu -  if you can't do the full ROM, go to a height. Be honest with yourself! If you are barely bending your elbows, you are far better off doing a ddhspu.

hspu can be be done chest or back to wall

cleans - can also do db cleans.

B.  AMRAP in 9 minutes:

    front squats from rack x 9 85/125 lbs

    Kipping Pull ups x 9

Other options:

AMRAP jumping ring chin ups (progression 1-3)

AMRAP Ring rows (no hinge) @ 31x3

NO Bands for kipping.

C. accumulate 100 band pull aparts