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  • Writer's pictureJohn Fadel

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.  

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3件のコメント


Kenzie Barlow
Kenzie Barlow
2023年3月21日

155# 35# kipping HSPU 18:45

いいね!

John Fadel
John Fadel
2023年3月21日

Metcon 225# 50# Strict 18:34 Rx

いいね!

Noel Schenk
2023年3月21日

16:50

115# deadlifts

30# db hang cleans

Scaled HSPU reps in half. Kipping ab mat HSPU

いいね!
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