Friday 6/09/2024
Fitness
Warmup (15 Minutes Total)
0-5 mins: General warm-up
10-15 mins: Specific Workout Prep
2-3 sets of:
3-4 Wall Balls
3-4 Handstand Push-ups (HSPU)
3-4 Sumo Deadlift High Pulls (SDHP)
3-meter (10-foot) Handstand Walk (HSW)
2-3 Ring Muscle-ups
2-3 Strict HSPU
Rest: 90 seconds
B. For Time:
10 Clean and Jerks @ 75% of 1RM
Time Cap: 10 minutes
Compare to week 1 (7/7/24)
C. Front Squat (in a 10 minute Window)
1 Front Squat @ Max Load
Goal: Build to a tough single
D. For Time
21 Wall Ball Shots @ 3 meters (10 feet)
Use 12kg (30lb) / 9kg (20lb) ball
21 Handstand Push-ups (HSPU) or Normal Push ups
Any style allowed
21 Pull ups or Toes to bar or Knees to chest
Rest 2 minutes
15 Wall Ball Shots @ 3 meters (10 feet)
15 Handstand Push-ups (HSPU) or Normal Push ups
15 Pull ups or Toes to bar or Knees to chest
(more advanced athletes can choose to do Chest to Bars instead).
Rest 2 minutes
9 Wall Ball Shots @ 3 meters (10 feet)
9 Handstand Push-ups (HSPU) or Normal Push ups
9 Pull ups or Toes to bar or Knees to chest
(more advanced athletes can choose to do Muscle ups instead).
Competition
Warmup (15 Minutes Total)
0-5 mins: General warm-up
10-15 mins: Specific Workout Prep
2-3 sets of:
3-4 Wall Balls
3-4 Handstand Push-ups (HSPU)
3-4 Sumo Deadlift High Pulls (SDHP)
3-meter (10-foot) Handstand Walk (HSW)
2-3 Ring Muscle-ups
2-3 Strict HSPU
Rest: 90 seconds
B. For Time:
15 Clean and Jerks @ 75% of 1RM
Time Cap: 10 minutes
Compare to week 1 (7/7/24)
C. Strength Test: Front Squat
1 Front Squat @ Max Load
Goal: Build to a tough single
D. Strength Test: Deadlift
1 Deadlift @ Max Load
Goal: Build to a strong single
E. TEST
2 sets:
As Many Reps as possible in 2 minutes:
V-Ups (with a 1-second pause at the top of each rep)
Rest: 2 minutes between sets
This is the cycle RETEST. Compare to week 1 (7/19/24)
F. Part 1: 2 Rounds for Time
21 Wall Ball Shots @ 3 meters (10 feet)
Use 12kg (30lb) / 9kg (20lb) ball
21 Kipping Handstand Push-ups (HSPU)
Rest: 1:1 between rounds
G. Part 2: 2 Rounds for Time
15 Barbell Sumo Deadlift High Pulls (SDHP) @ 43kg (95lb) / 29kg (65lb)
Handstand Walk (HSW) 15 meters (50 feet)
Rest: 1:1 between rounds
H. Part 3: 2 Rounds for Time
9 Muscle-ups
9 Strict Handstand Push-ups (HSPU)
Rest: 1:1 between rounds
