Tuesday July 2nd


3 Sets
:30 sec Row
:15 sec Transition
:30 sec Alternating Box Step-Ups
:15 sec Transition

2 Rounds
15 Banded Face Pulls
10/10 Banded External Shoulder Rotations
10/10 Banded Internal Shoulder Rotations

2 Rounds
8/8 Quadruped Thoracic Rotations
5 Yoga Push-Ups
8/8 Single Arm Hang Snatch
8 Step-Down Box Jumps

Push Press
Every 2:00 x 5 Sets
7 Reps @ 65-75%
*On the last rep Pause for 5 seconds in the Overhead Position

Focus on a vertical dip and drive, emphasizing a dip through the heels and a strong press through the entire foot.
Finish with a strong lockout overhead.
Scale: Substitute with strict press or single-arm DB strict press to prevent overextension of the spine.

“Yard Sale”

For Calories:
4 Sets
3:00 On/1:00 Off
15 Box Jumps
12 Power Snatch
9 Handstand Push-Ups
-Max Calorie Row Remaining Time

Barbell: Barbell 95/65lbs (43/30kg)
Box: 24/20’

Goal: 80/64 Calories

Score: Total Calories

Stimulus: Muscular Stamina and Upper Body Interference

RPE: 8/10

Primary Objective: Cycle the Barbell in Big Sets
Secondary Objective: Earn 1:00 to Row
Today is all about having a big gas tank of fitness, with the caveat that we need to be able to show strength under fatigue on the handstand push-up. Aim to push the pace on the first two movements each set, and give ourselves time to manage the HSPU effectively. A quick break on the barbell is encouraged if you think it will allow you to maximize performance better on the wall.

Options for HSPU
PIked handstand pushups off a box OR 2 wall walks OR Strict Double Db Press.

PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
5/5 Side Lying Thoracic Rotations

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