Primary Training Session
Mobility, Activation & Warm-Up
Band Distracted Pec Stretch x 30 seconds per side
Psoas Pulse x 30 seconds per side
followed by …
Two sets of:
Wall Facing Squats x 10-15 reps
Plank Forward Taps x 10 reps (right)
Plank Lateral Taps x 10 reps (right)
Plank Forward Taps x 10 reps (left)
Plank Forward Taps x 10 reps (right)
A.
Two sets of:
10-15 Banded Internal Rotation
10-15 Banded External Rotation
5 Bat Wings @ 1515
Rest as needed
B.
Every minute, on the minute for 9 minutes:
Interval 1 – Target Reach Swing x 1.1.1.1
Interval 2 – Air Chair Swing Drill x 5 reps
Interval 3 – Banded Bar Muscle-Up Stomps x 6-8 reps
C.
Four sets of:
Bench Press x 5 reps @ 3111
Rest as needed
Please adhere to the tempo and build to what feels heavy for today. Check out this article for tips on setting up for your bench pressÂ
D.
For time:
80 Wall Ball Shots (20/14 lbs)
60/40 Calorie Row
40 Toes to Bar
20 Burpee Pull-Ups
10 Strict Handstand Push-Ups
35-54: 20 lbs to 10′ target; 14 lbs to 9′ target
55+: 20/10 lbs to 9′ target; 5″ riser
Scaling Options for Toes-to-Bar (choose one of the following):
Knees-to-Elbows
V-Ups
Scaling Options for Strict Handstand Push-Ups (choose one of the following):
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Athlete Notes:
Enjoy this chipper today! The majority of these exercises are just going to burn. Like usual, think about your plan for the workout before you start. Think about what kind of reps or paces you want to hold and even consider a backup strategy if you need so that you are not completely lost if/when your first plan does not work. General tips to the workouts are to push your strengths. A lot of people will over pace something trying to save a bunch of energy for something that is down the road and is hard for them, like strict handstand push-ups. If they are something you struggle with then they are going to be hard either way, so save time in the areas you can so you can take some breaks between sets on things that you struggle with or at least just slow down the tempo. If you want to make the sHSPU more challenging then add a deficit!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastics Accessory Option
Three rounds for time of:
1000 Meter Row or 2000 Meter Bike Erg
3 Rope Climbs
80 Double-Unders
2 Rope Climbs
20 Toes to Bar
400 Meter Run