Tuesday September 26, 2023

Warmup

1:30 bike/row

10/side overhead press

10/side upright row

5/ side hang DB clean

5 goblet squats with forward press

10 Scapular pushups

3 Negative pullups

Mobility

Prayer pose on box/bench 1:00

Pigeon pose :30/side

BB Warmup

10 elbow rotations

5 shrugs

5 high pulls

5 muscle cleans

5 hang power cleans

Skill/Strength

Work up to a heavy 3 position clean (high hang > hang > floor)

Full or power.  Those new to lifting should work on hang power cleans.

WOD Primer

2 rounds:

3 power cleans

3 pullups

3 pushups

WOD

5 rounds:

5 power cleans

5 pullups

5 power cleans

5 pushups

Add 5 reps to the pullups and pushups in each subsequent round (5/10/15/20/25).

20 minute time cap.

F:  reduce reps; light barbell or double dumbbell hang power cleans; ring rows; box pushups

P1:  135/95

P1.5:  115/75; reduce pullups and pushups to 4/8/12/16/20 (60 total)

P2:  95/65; reduce pullups and pushups to 3/6/9/12/15 (45 total)

C:  155/105; bar muscle ups 2/4/6/8/10 instead of pullups; handstand pushups 2/4/6/8/10 instead of pushups

C+:  handstand walk 1 length of turf for each round of HSPU