Monday January 15th

2 Sets, For Quality:
1:00 minute Machine of Choice (Easy pace)
10/10 Single Arm Kettlebell Russian Swings, Light Load
10 Alternating Bird-Dogs
5 Broad Jumps
2-3 Sets , with an Empty Barbell
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Snatch Balance
3 Squat Snatch

Weightlifting : Snatch Complex
Power Snatch + Squat Snatch + Overhead Squat
Every 90 seconds, 10 Sets
Sets 1-4: 2+1+1 @ 60-70%
Sets 5-7: 1+2+1 @ 70-80%
Sets 8-10: 1+1+1 @ 80-85%

16:00 minute EMOM, Alternating Movements
minute 1: 8/6 Wall Facing Handstand Push-Ups
minute 2: 10/7 Strict Pull-Ups
minute 3: 12 Dumbbell Bench Press 50/35lb, 22.5/16kg
minute 4: Max Calorie Echo Bike

We are looking to tackle reps on the Wall Facing Handstand Push-Up and Strict Pull-Up
that can be done in 2-3 sets as well as be completed in 45 seconds. These are the two
focal movements of the day with the secondary priority being the weight on the Dumbbell
Bench and the Calories on the Bike. The goal for these should be to find a load for the
Dumbbell that allows for unbroken reps, and find a pace on the Bike that allows you to
hit consistent calories in 45-50 seconds then a 10 second transition to the wall.
Remember that the focus is on the Wall Facing Handstand Push-Ups, so be
conservative on the Bike to allow for better consistency here.

Scaling Options:

  • Strict hspu not facing the wall, kipping isn’t exactly what we are looking for today but if you are good those you could do them, just do a few more reps. Strict strength is the focus today.
  • Seated Dual Dumbbell Strict Press: This alternative is suitable if you’re working on building the
    necessary strength or if you’re unable to perform the handstand due to mobility or balance issues. Sit
    upright and press two dumbbells overhead, maintaining a strict form without using momentum.
  • Box Pike Handstand Push-Ups: Another scaling option that allows for a similar range of motion and
    body position to the Wall Facing Handstand Push-Up but with less weight and balance required. Place
    your feet on a box and form a pike position, then perform the push-up motion.