Tuesday 110619

Strict Press

5-5-5-5-5

Athletes build over the first three sets to a challenging but technical weight, leaving 2 reps in the tank. Repeat that weight for the fourth and fifth sets.


AMRAP 15:

20/15 Pushups

20 Goblet Box Step-Overs, 24kg/16kg

20 Toes-to-Bar

20 Overhead Squats, 95#/65#

GEAR: 2.5


Extra Work: Handstand Pushup Development

Level 1 – choose one:

(1a) 5 Sets of Pike Handstand Hold (Target: 0:30-0:45/Set)

(1b) 5 Sets of Chest-to-Wall Handstand Hold (Target: 0:30-0:45/Set)

(1c) 5x5 Handstand Pushup Negative (Target: 0:06-0:10/rep)

Level 2 – choose one:

(2a) 5 Sets of Pike Handstand Pushups (Target: 5 controlled, technical reps per set)

(2b) 5 Sets of Kipping Handstand Pushups (Target: 5 controlled, technical reps per set)

Level 3 – choose one:

(3a) 5 Sets of Strict Handstand Pushups (Target: 5 controlled, technical reps per set)

(3b) 5 Sets of Strict Deficit Handstand Pushups (Target: 5 controlled, technical reps per set)