This week, our effort is to prime.
Keeping our lungs at the ready, we’ll sweat and move, while keeping skills fresh. The aim is to be chomping at the bit for Friday, Saturday or Sunday!

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” – Steven Hawking

Deadlift 1×5

Athletes will have 15 minutes to build to their heavy set of 5

Complete as many rounds as possible in 12 mins of:

6 Strict Handstand Push-ups

9 Deadlifts, 225/155 lbs

30 Double Unders

The deadlift is a big focus of this two part workout
Looking for athletes to complete at 4-6 rounds in “”Detention””
This works out to a round every 2-3 minutes

Choose a weight here that you can complete 21+ reps unbroken when fresh
Within the workout, the 9 reps should be completed in 2-3 quick sets

Choose a rep scheme or variation that allows you to complete the 6 reps with 1 break
Some common subs include:
Reducing Reps
Strict Handstand Push-ups with Feet on Box
Double Dumbbell Strict Press

Choose a rep scheme or variation that you can ideally complete unbroken each time
Some common subs include:
Reducing Reps
30 Seconds of Double Under Practice
45 Single Unders (1.5x)

The big sticking point in today’s workout will likely be the strict handstand push-ups
With small reps numbers on all three movements, we’re back on the wall pretty quickly
This means there is not a ton of rest before we’re back on the strict handstand push-ups
Small sets are the most consistent option across the 12 minutes, as this is a movement that can fatigue quickly
Think 2-3 sets from the very beginning:
**2 Sets: **3-3 or 4-2
3 Sets: 2-2-2 or 3-2-1

The size of the set on both these movements is dependent on how comfortable you are on the wall
If you’re confident with strict handstand push-ups, we can push for bigger sets and faster transitions
If you’re less confident on the wall, small sets are also the best option here, as they give you more rest before heading back to the strict handstand push-ups
Think 2-3 sets on the deadlifts and 1-2 sets on the rope
2 Sets: 5-4
3 Sets: 3-3-3

Double Unders:
2 Sets: 15-15 or 20-10