Warmup
Skills
[BASED ON MAX SET OF STRICT HANDSTAND PUSH-UPS]
5-9 Unbroken: 3-2-2-2-2
10-14 Unbroken: 4-4-4-3-2
15-19 Unbroken: 9-8-8-7-6
20-24 Unbroken: 12-10-10-8-6
25+ Unbroken: 18-15-14-10-6
Strength
6 Sets:
Bench Press
All Sets Based on 1RM Bench Press
Set 1-2: 4 @ 83%
Set 3-4: 3 @ 88%
Set 5-6: 2 @ 93%
WOD
10 min cap
20 thrusters 115/75
40/32 cal bike
20 thrusters
Accessory
4 Rounds:
:30s Wall Walks
:30s Belly To Wall Handstand Hold
1:00 Rest Between Rounds
WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12… etc. Thrusters (65
STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-
Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders
