Deadlift 10-8-5-3-1
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight.
Athletes will use the rep scheme above to work up to their 85% of 1RM. Start light and continually increase the weight with the decreasing reps. The weight selected leading up to the 85% should be based on feel and not pushed to failure.
Sets are performed “Touch and Go.”
Before ascending, we want athletes to take a solid stomach breath in 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
Complete as-
50% of max reps
Scaling Options:
* Strict 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.
7 rounds for time of:
7 Wall Balls, 20/14 lbs, 10/9 ft
5 Handstand Push-ups
7 Hang Power Cleans, 135/95 lbs
GENERAL
The power clean is the big focus of this two part workout
Looking for our metcon today to take between 6-12
POWER CLEAN
In part 1, we will be performing 1 power clean every min on the minute. We will build up in weight each minute until we hit 85% of our 1RM power clean in the 6th minute. In minutes 7-12 you may either stay @ 85% or work up to a heavier weight if feeling good and mechanics are on point.
WOD
Happy Birthday Natalie! (Coach Amy’s daughter)
MODS:
WALL BALL
decrease weight, height of target or both
If needed, med ball front squat and press
HSPU
x3 wall walks,
x10 shoulder taps (facing wall or aways from wall)
Knees/feet off box
Handstand Holds
Strict DB Press
ect..
HANG POWER CLEAN
reduce weight
If needed, perform Russian KBS
Recent Comments