Dead Stop Deadlift : 5×3
70% 1RM Deadlift
Remember, for the dead-stop we are resetting at the bottom after each lift. Control the bar back down, stop and regain tension before going into the next lift.
Focus on active lats and driving the feet through the floor (push!!)
Before ascending, we want athletes to take a solid stomach breath to secure the midline. Pull the slack out of the bar by activating your lat muscles.
Chest should sit slightly higher than the hips with a neutral head glance, ensuring our feet are in our power position while having nearly vertical shins.
During the drive, we want to see athletes drive their feet through the floor, staying strong through the midline while compressing the shoulder blades together with a straight bar path. Squeeze the hips when the bar passes the knees, breathe out and drive your shoulders to the ceiling.
Strict Handstand Push-ups : 5x Max Rep
45-55% of max unbroken reps
* Strict HSPU
* Kipping HSPU
* Strict HSPU from a box
* Pike Push-ups
* Dumbbell Shoulder Press
These are performed on a flat (cushioned) surface.
Focus on keeping the reps controlled, core and hips locked into a solid straight-line position (no broken hips).
Hands should be just outside shoulder width with the fingers pointed at the wall.
Heels are the only body part in contact with the wall throughout the motion (No hips, butt, or back).
Athletes should start from a full lockout with the ears in line with the biceps. This lift begins by unlocking the head back towards the wall into a tripod stance. The head stays looking straight forward the whole time (down and up), and once we make contact with the floor, we drive straight up, pressing through the body with the head into a full lockout (ears inline with biceps).
Remind athletes to never rest at the bottom.
5 rounds for time of:
50 Double Unders
7 Thrusters, 115/80 lbs
The stimulus for today’s workout is for athletes to come out with a challenging pace. At the same time, they push for consistent, steady round times. This is one of those workouts where athletes must dig deep and try to push through the pain.
Workouts like this are always hard to gauge with movements that are designed to jack your heart rate up. Move swiftly and use the time between movements stations as rest. Don’t get caught staring at the bar.