A.
Four sets of:
50-Foot Handstand Walk
10 Tempo Ring Dips @ 2111
50-Foot Handstand Walk
10 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 3 minutes
B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
C.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1: 10 Burpee Box Jump-Overs (24″/20″)
Minute 2: 15 Thrusters (95/65 lbs)
Minute 3: 15/12 Calorie Assault Bike
D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
A. Scaled deficit hspu for strict press 50kg
B. 100, 120, 130, 150, 170 kg
C. Scaled thrusters 10reps, nice EMOM, hard ?
D. Done
A. Done
B. Deadlift
*Set 1 – 10 reps @ 50%: 80kg
*Set 2 – 10 reps @ 60%: 90kg
*Set 3 – 10 reps @ 65%: 100kg
*Set 4 – 8 reps @ 70%: 110kg
*Set 5 – 6 reps @ 80%: 120kg
A:
6,59
6,47
6,47
12,40 (completely explode on the last)
Happy with my handstand walk cause i do 25 foot unbroken a lot of Time
B:
Done
Based on 200kg (PR is 220 but take it easy with my back)
C:
8 burpees box over
12 Thruster
10 cal AB
Try the first round at 10/15/15 but can’t hold the pace
D:
Done 2 rounds
A) misread and only did 3 rounds. First round was rough but the other two was getting more comfortable doing the hswalks under fatigue felt good
B) 120×10,140×10,150×10,160×8,185×6
C) first 2 rounds rx
Rounds 3-7 did 10 BBJO, 10 thrusters, 10cal
D) now
A) Done in around 6 min two times. Then 3×6-10 strict hspu
B)110/132/142,5/155/175 kg Deadlift, last 2sets touch and go, rest with reset on the ground
C) scaled this one, only 8 burpee box jumps, 12 thrusters and 12 cal bike.
heart rate was between 175-193 for 21 min. 😀
D) done