Tuesday Mix!
Warm up
Mobility
1:00 Active Spiderman
1:00 Front Rack Stretch
1:00 Banded Front Rack Stretch (Each Arm)
1:00 Child's Pose On Box
EMOM 1min each x3 rounds =15min
Everyone can have there own spots own equipment.
6 Devil presses 50/35
12 Bicep curls use single DB or double
6 burpee over DB
12 box step ups 50/35
12 wall balls 20/14
Part 2
"Kinda"
10-9-8-7-6-5-4-3-2-1:
Deadlifts 225 / 155 lb
Dumbbell Hang Power Cleans 50 / 35 lb's
Strict Handstand Push-ups/option kipping/strict press DB’s 40/25-50/35
Time Cap: 20 Minutes
Modifications:
DEADLIFTS
- Reduce Loading
- Sub Dumbbells
DUMBBELL HANG POWER CLEANS
- Reduce Loading
- Sub Barbell
- Sub Kettlebells
STRICT HSPU
- Use Riser
- Sub Dumbbell Strict Presses
- Sub Pike Push-Ups
- Sub Push-Ups
Stimulus/strategy
- Plan our strategy around the strict handstand push-ups.
- If we are confident we can complete the HSPU unbroken, we can be more aggressive on the barbell and dumbbells. Maybe shooting for unbroken sets or 1 break on the earlier rounds.
- If we know we'll need to break up the HSPU a bit, we should be a bit more conservative on the barbell and dumbbells. Maybe going for 2-3 sets on the earlier rounds and 1 break on the later rounds.
- Let's really try to make our transitions smooth and consistent.