Warm up
Row 400m/300m
then, 2 rounds of:
10 alternating single leg glute bridges
10 sumo stance squats
10 sumo stand BB good mornings
Box squats
5x4 building to a heavy set
The box should be for a squat at around parallel.
Conditioning
5 rounds of 2 min AMReps:
10 thrusters 95/65 lbs
10 hang power cleans 95/65 lbs
Max double unders in the remaining time
-- rest 1 min between rounds
Scaling: the goal is to keep each set of barbell movements unbroken across all rounds, adjust the load accordingly. Max double under attempts or single unders if these are not yet in your reach.
Gymnastics skills (time permiting or to be done after class)
Go back to the skill practice session on handstand push-up from last week:
Level 1: 3 rounds of 8 pike pushups with feet on ground + 8 DB Z-presses
Level 2: 3 rounds of 8 pike pushups with feet on box + 8 DB Z-presses
Level 3: 3-4 sets of 5 tempo negative handstand push-ups - 3 sec descent each rep, kick up to the wall each time
Level 4: 4-5 sets of 6-8 kipping handstand push-ups with or without abmat (2 abmats max, otherwise stay at level 3)
Level 5: 4-5 sets of X strict or deficit handstand push-ups - use a challenging rep goal you can sustain across all rounds.
Level 6: Practice free standing handstand push-ups
EVF360
Part A
4 rounds for load and quality:
10 per side single leg KB RDL
10 double DB front rack paused squats (1 sec pause at the bottom)
5 deficit pushups (2-4 inches deficit)
Part B
5 rounds, each for time of:
15 wall balls 20/14 lbs,10/9 ft.
20 alternating single DB power cleans 50/35 lbs
50 double unders
-- rest 1 min between each round
Time cap: 18 min
Scaling: 30 sec of double under attempts or 75 single unders.