1x [ 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk ]
1x [ 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk ]
1x [ 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk ]
1x [ 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk ]
1x [ 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk ]
Use the heaviest weight you can for each set. Rest as needed between sets.
Work up to a heavy, comfortable, unbroken set.
Grip fatigue will be the major limiting factor on this complex as athletes are not allowed to drop the bar until the push jerk is completed
Breathe with each Deadlift, Hang Power Clean, and final jerk will help keep you as organized/strong as possible across your attempts. Clean grip on the deadlifts and remember to pause at the top of the last rep, then descend into the hang power position.
Make sure you don’t add weight if it does not look good or feel good. For beginners, stay light and work form and use Dumbbells or PVC pipe if needed to really hammer in technique.
4 rounds, 2:30 each, for max reps of:
20 Double Dumbbell Box Step-ups, 35/20 lbs, 20 in
max reps in remaining time… Strict Handstand Push-ups
* Rest 1 min between rounds.
STIMULUS and GOALS
Stimulus is moderate to moderate high effort with consideration of 1 min rest time. Athletes will be working off box step-ups to earn time on strict handstand pushups. Strategically placing the dumbbells on the body to minimize shoulder/arm fatigue will set athletes up well for HSPU.
Athletes should aim for a specific amount of reps in set 1 that can be replicated in the following sets as closely as possible. Athletes should have 45-60 seconds of working time on HSPU and can decrease box step-up volume if needed to meet this time frame.
Score is total Handstand Push ups completed each set.
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