A.
If you are not familiar with the process of handstand push-up negatives, please watch this VIDEO.
Two sets of:
Wall-Facing Handstand Marching x 50 reps
Rest 30 seconds
Handstand Push-Up Negative with 8″/4″ Deficit x 8 reps @ 50A1
Rest 30 seconds
Followed by. . .
Three sets of:
Wall-Facing Split Handstand Hold x 40 seconds
Rest 30 seconds
Headstand Kip-Up to Handstand on Wall x 8-10 reps
*If you are comfortable with this movement, add a 4″ or 8″ Deficit
Rest 30 seconds
Immediately followed by. . .
For 60 seconds, perform one set of:
Strict Handstand Push-Up x Max Reps
Rest 60 seconds, then. . .
For 60 seconds, perform one set of:
Elevated Foot Handstand Push-Ups x Max Reps
B.
Every 3:30, for 14 minutes (4 sets):
3 Front Squats + 1 Jerk
*Sets 1-3 = 80-85% of 1-RM Clean & Jerk
*Sets 4-5 = 85-90% of 1-RM Clean & Jerk
C.
Five rounds for time of:
6 Muscle-Ups
50 Double-Unders
40 Air Squats
D.
Every minute on the minute, for 12 minutes (4 sets) of:
Interval 1 – V-Up x 40 seconds
Interval 2 – Hollow Rock Hold x 40 seconds
Interval 3 – Russian Twists x 40 seconds
a) done;
b) 80/83/85/88/90kg;
c) 12’37;
d) done.
A) done, 7 and 21
B) 165-185 (slight press on 185)
C) 15:09…. chugging along on trying to string MUs
A) up to 229 / 219 power
B) 2762m at 34s/m
C) 155 / 35
D) done
A) Done
B) worked light, up to 245 (83%) as i’ve been a little inconsistent lately
C) 11:09
D) later tonight
A. Done
18 strict hspu and 20 with fest in Box
B. Done @lower end of % 95kg/102,5kg
C. Done in 11:23 but couldnt find my rope so 30sec of ski erg effort
D. No Time remaining
A.
9 SHSPU (16 last pr ?)
20 FEHSPU
B.
95kg
95kg
103kg
107kg
Very tired. Shoulders done just after first work
C.
15’27” Rx
D.
Done
A: DONE
B: 100kg , 107kg
C: 15:21
A. Done. 15 SHSPU / 30 EFHSPU
B. 3 FS + Jerk: 95/97,5/100/102,5/105kg ?
C. 12:25 MU:6/6/6/4+2/4+2 ?
D. Done
A. Did hs marching 3×30 and negatives 2×8 no deficit, did this after B and C and it wore my shoulders out
B. 200 200 200 210 210
C. 19:15 du ub all the way, happy with that
D. Done, had to break those V-Ups and holds a lot
Great workout thanks!
A: 7 SHSPUs, 16 EFHSPU (arms were totally smoked after the first movements)
)
B: 80 / 105 / 106 / 108 (i failed 111 kg – felt weak in the jerk today
C: 14:29 (6 / 6 / 4-2 / 4-2 / 4-2).
D: Only did 6 minutes.
А. 23 SHSPU
B.100kg
С 15-50
MU 6,6,4+2,3+3,3+3
B) up to 305
C) 11:48
Good work Bryan!
Yeah right. You jerked 69 pounds more than me today
A) Done (20 SHSPU)
B) Skipped
C) 5:52 No Squats…think I would have liked that a lot more with the Air Squats. That couplet murdered the shoulders after the HSPU work.
D) Posted Single Leg DL Work
A. Worked through a couple rounds of each.
B. 260,260,275,290 (missed jerk then did 1 front squat + 1 jerk)
C. 9:55 rx – All unbroken – felt pretty good, had to sprint those last squats to go sub 10
D. Did 2 rounds and my abs were wrecked lol
B. 145/155
C. Subbed 12 strict CtB. 16:06. All DUs unbroken
CF Vitruvius
30 min AMRAP
1 k row, 50 thrusters 75, 25 C2B, 50 box jump overs 24”, 800 m run
T2- 1R + 1 k and 6 thrusters
A. Rx
6, 22
B. 175, 185
C. 15:01 (40 air sq to 12)
D. Rx with DB curls reps each arm 10,5,1 with weight 30,40,50
AM
A. 23 shspu
C. 17:15, finally got 6 unbroken mu with grips and jumping up to rings. Conditioning 3 days in a row, that rarely happens
PM
B. 145/150/155/160, all from groud bc my clean is way less than my front squat
A. Handstand stuff ?
B. 200/200/200/210/210
C. 12:43
D. Tomorrow!
A) Done
B) 205#x2/215/225#
C) 12:48 RX
D) Skip due to time
A.done solid handstand work
B. 265,270,275,290(x)300(x) missed the jerk both times forward.. two shitty lifting days back to back
C. 12:22RX I used a Zeus rope same reps everything ub except the du
D.Done
Spicy with the Zeus!