A.
35-49:
One set of:
Wall Slides x 40 reps (or 2 minutes)
Followed by. . .
One set of:
Handstand Push-Up Negatives x 5 reps @ 50A5
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Box Bridged Handstand Push-Ups to 4-8″ Deficit x 6-10 reps
Immediately followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Box Bridged Handstand Push-Ups to 2-4″ Deficit x 6-10 reps
Immediately followed by. . .
Three sets of:
Back-To-Wall Handstand Hold x 45 seconds
Rest 15 seconds between sets.
50+:
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Rocking Box Bridges x 5 reps
Interval 2 – Twisted Cross (pec stretch) x 30 seconds (each arm)
Followed by. . .
Option 1 –
Every 30 seconds, for 4 minutes (8 sets) of:
Box Bridged Handstand Push-Up x 6-10 reps
Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Strict Handstand Push-Ups x 2-5 reps
Rest 60 seconds, then. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Donkey Kicks x 12 reps
Option 2 –
Every 30 seconds for 2 minutes (4 sets) of:
Back-To-Wall Handstand Hold x 15 seconds
B.
Every minute, on the minute, for 5 minutes:
Double-Unders x 30 reps
Power Snatch x 5 reps
35-49: 135/95 lbs
50-54: 115/75 lbs
55-59: 95/65 lbs
60+: 85/55 lbs
C.
Every 5 minutes, for 25 minutes, complete (5 sets):
Run 400 Meters
KB Swings x 20 reps
Push-Ups x 20 reps
35-54: 24/16 kg
55+: 20/12 kg; 15 Push-Ups
*Kettlebell Swings go to eye level
**If weather does not permit you to run then you may Row x 500 Meters
Optional Session (Best performed 3-4 hours between sessions)
Three sets for times of:
Row 500 Meters
Rest 60 seconds
Row 300 Meters
Rest 60 seconds
Row 200 Meters
Rest 3 minutes
Try to establish an aggressive 500 meter pace, and then hold that same pace for your 300 and 200 meter intervals.
Not sure what the ‘A’ stands for in the tempo training. Please help.
Assist
Sorry if this sounds dumb, but someone is supposed to assist me back up?
Not a dumb question! You can have someone assist you or, you can come off the floor and just kick back up to your handstand position. It is up to you based on what type of ‘assist’ you’d like.
A. Done….those were really hard for some reason!
B. Done…TnG got tiring! Tried to be even on both sides but at times I can feel myself favoring my hip.
C. 2:31, 2:30, 2:28, 2:29, 2:27
(400m-1:35, 1:35, 1:32, 1:30, 1:29)
A1. Done,
A2. done
A3. did this as a sHSPU ladder (5@5kg plate, 5@10 kg plate, 5@15 kg plate, 5@20 kg plate, 5@25 kg plate and 5@25+5 kg plates) and
A4. done.
B. EMOM10:
1. 30 DUs,
2. TnG PS @ 30,
3. 30 DUs,
4. 5 TnG PS @ 40,
5. 30 DUs,
6. 5 TnG PS @ 50,
7. 30 DUs,
8. 5 TnG PS @ 60,
9. 30 DUs and
10. 5 TnG PS @ 70.
C. 3:14-3:20
C. 35-44 RX+, only brought 40# KB
2:50, 2:49, 2:50, 2:48, 2:50
Felt good to only be at 5,000ft elevation. It gave me extra push on my run.
A. Done
B. Done UB. But snatches got spicy. TnG at 95 gets heavy.
C. Have this arm/bicep thing going on and push-ups kinda bother it. (Probably shouldn’t have done the bench press yesterday). HSPU felt better than regular PU so I went with:
400m run
20 KBs
12 HSPU (kipping, all UB)
Finished about 2:50-2:55 each round.
Oh rest it Stephanie!! I hope it is feeling better today!
A. Wall slides – 40 (done)
HSPU’s – negatives (done)
Rocking box bridges and Twisted Cross – done
Option 2 – Strict HSPU’s X 5 R’s (2″ riser) – done
Option 1 – Donkey kicks – 12 R’s (3 sets)
Option 2 – HS hold – 45s (4 sets)
B. EMOM – done (started out with about 15s rest on first set but only a couple seconds rest on last couple)
C. EMOM – Light snow so I went with Assault Bike for these.
3:10/ 3:10/3:11/3:08/3:04 (Pushed a little harder on the push-ups the last couple sets.)
Oh I wish we had some light snow!!
A. Done
B. 40 on 20 off
Reps: 33, 33, 25, 24, 24 w/ 66#
C. Done
Row 500 and kB 35#
My body is telling me to rest today, so I’m going to rest and be ready for the online competition next week.
Good call Dean!
A. Done. Really opened up the shoulders
B. Done. All UB. :30-:40 ea round
C. Haven’t run for a while. Felt good. Took a bit to figure out pacing. All kb and PU UB.
2:47. 1:50 run
2:39. 1:40
2:35. 1:37
2:35. 1:39
2:35. 1:42
Nice work Keith!! What a nice training day 🙂
I liked it. Not too tough. Low impact on the body.
So…it ripped 🙁 My Gastroc that is. I felt it go. So backstory…it cramped up about a month ago during running. Babied it and it was totally better for about 2 weeks. Started cramping on thursday and i babied it again. Then today, kicked up to my handstand and it went. I’m an occupatuional therapist and work with PT’s, but any one with experience with this injury, im up for suggestions. I’m really good (not to brag, lol!) with finding movement substitutions but would love some suggestions on how to work my “engine” while recovering. Im going to do the… Read more »
Oh no Amber! I would be happy to provide suggestions for movements whenever so just ask on the blog and I will answer as I see it! So sorry – take care of this and hopefully you will be back to full health in no time!
Thanks Nichole! I just shouldn’t have turned 40…WAY less probs in my 30’s, lol!!! On a side note…this has pushed me to finally buy the crossover symmetry program???
Good – I love that thing!
I’m excited to start!
I tore mine doing a cartwheel in July. I’m 46. I’m just now back at 90% with my workouts. Still stiff, but I’m always listening to it. First couple of months I babied it a lot. Anything that added the slightest pain, I backed off of. Sometimes I would do the exercises (like deadlifts) with no weights and move thru the range only where it was comfortable. By month 2 I was more aggressively using ART and increasing range of motion with lighter weights. I also got really good at kicking up to handstands with my other leg. ? Now… Read more »
Thanks for responding Dawson! Yes, yesterday i was so pissed and stubborn that i finished off my habdstand negatives by kicking up with the other leg and did the boxed bridged hspu 1 legged. Was it your Gastroc as well? I talk to a lot of people that have ruptured Achilles, which need similar modifications, but haven’t talked to someone with the gastroc tear. Ive been wearing my lifters all the time, and today added a 1/4″ heel lift and it has made walking so much better!!! I still have to limp to avoid the push off with plantar flexion.… Read more »
A: 50+ Age: SHSPU 4×5 all others done
Box wod. Teams of 3 alt full rnds.
20 min amrap 7 kB swings (70# American)
10 cal row
7 burpees
10 push ups. We did 7 rnds
Then I did GHD “Annie “ didn’t time.
A. Done
B. Done at 135# – held the emom for 2 rounds, then went over a minute the next 3. 5 UB round 1, then 3/2 next 4 rounds – they got heavy.
C. Done – 3:00/3:00/3:00/2:50/2:26. Cruised on the runs in the beginning because my butt was so sore from yesterday. As it loosened up I picked up the pace. Feeling those lunges today!
A. ALL hs work complete.
B. Skipped ( no snatching yet)
C. 3:00, 3:15, 3:40, 3:40, 3:50
I am just trying to tread water until this work schedule slows down.
So sorry your work load has been so heavy – hopefully you get a break soon!
6 weeks of 7/12’s has been rough. Like i said this might be a good thing for my shoulders. I am still seeing a PT once a week for a hour and minimizing anything that will aggrevate them. Training is tuned down to working out I am still here just not putting in the full loads.
That is smart and rest is so important for that. You are doing the right thing!
A. Done
A1. 4/4/4/3 hspu
A2. Done
B. Done all t&g snatches
C. 2:57 all ub
3:02 all ub
2:53 all ub
2:59 all ub
2:54 ub kbs 11&9 push ups