Wednesday January 31, 2024

Warmup

2:00 Bike/Row

10 Dead Bugs

:30/side Plank

10/side Upright Row

10/side Bent Over Row

10/side RDL

10 Scapular pushups

5 Inchworms w/ Pushup

Mobility

Banded Front Rack Stretch :30/side

Pigeon Pose :30/side

BB Warmup

10 Elbow Rotations

5 Shrugs

5 High Pulls

5 Tall Cleans

5 Hang Power Cleans

Skill/Strength

Work up to a heavy hang power clean

WOD Primer

2 rounds:

5 cals

5 hang power cleans

5 pushups

5 situps

WOD

5 rounds:

20/16 cal row or bike

10 hang power cleans

15 pushups

20 situps

F:  3-4 rounds; light barbell or KB swings instead of HPC; box pushups

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95 or more; 10 handstand pushups; 15 GHD situps OR 15 slam balls OR 10/8 ski cals

Modify Comp by doing the most challenging HSPU variation you are capable of (strict wall facing > strict > etc.) or by doing 3-5 wall climbs.