A.
Handstand Play Time
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.
B.
Two sets of:
50-Foot Handstand Walk
4 Rope Climbs
50-Foot Handstand Walk
Rest 3 minutes
C.
Every minute, on the minute, for 6 minutes:
5 Burpee Box Jump-Overs + 6-8 Deadlifts @ 315/225 lbs
D.
Four sets of:
500 Meter Row @ 2000 Meter PR Pace
Rest 15 seconds
400 Meter Run @ 1-Mile PR Pace
Rest 15 seconds
30 second Assault Bike Sprint for Max Calories
Rest 4 minutes
Please record paces held on the row and run, and the calories accumulated on the Assault Bike in 30 seconds.
E.
Three sets of:
Strict Handstand Push-Ups (to Deficit) x Max Reps
(select a deficit that will allow you to get 10-12 reps on your first set)
Rest as needed
Anterior-Loaded Box Step-Ups to 6-8″ Platform x 60 seconds
(hug a heavy sandbag, D-Ball or med ball)
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed
just did part D)
500m row 1:55 with one arm
400m 1:55
30 sec schwinn airdyne cal 22,16,16,19
E)
seated KB press 1 arm 20kg x8-10
step ups front racked barbell 50kg
ghd supine hold 1min
B)
2:30/ 2:07
C)
completed ub
Burpees facing box open standard
8@315# on deads
Those last two sets though were a fight but made it. bled over on the final set finished 4 seconds into the next minute but remained unbroken at 8
Going to take the rest off and come in tomorrow to do some active recovery . Old bones need a break I think
A. Focused on hs holds B. About 2-3 min each. First HS walk was unbroken and easy, have a 13 ft set up so did sitting to climbing. Need to focus on not pulling as much with arms when I have feet to use… C. 5 BBJO and 4 DL (rds 4&5 only 3 DL). Small improvements. Felt good. D. 20 Cal, 14 Cal, 17 Cal, 17 Cal. Row at 1:50, Run at 1:30 (a little too easy) E. 10/10/7 – no deficit – felt really good. Ready to move to small decline next time – 20lb best and 80lb… Read more »
B. 3:49/4:01
C. This was gross. Did 6 DL ub each round, started with :30 rest and then by the end like :05 haha
D. So our clock got reset. My row never went lower than 2:14 pace and cals were 8/6/7/7
E. 5/5 each round strict deficit hspu with 15lb plate deficit. Used a 55lb plate for the step up things (no sandbags) and that supine hold is no fun, had to break it up :30/:30
A. Got about 5 sec free standing hold – really want to get this better but not sure exactly what to do, i’ve tried lots!
B. Completed HSW – About 10ft chunks some 5ft chunks
C. This nearly killed me. I got the first 2 rounds in under a minute and the rest were a little over but I just kept going. I scaled the weight to 200# but maybe I should have gone lighter
D. Did 2 Rounds and it felt good, didn’t record times, but went hard. – didn’t have time for the rest
Not a lot of time today because of coaching:
Did 30 min EMOM with class:
Min 1: 12 single DB box step overs (24 and 50)
Min 2: 16 alt DB snatches (50)
Min 3: 2 rope climbs
Nice to just sweat and go through it.
You still lawyering and coaching?!