5 Sets
400m Run
10 Strict Handstand Push Ups
-rest 1 minute b/t sets-
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How to Pace:STEADY!
Moderate distance run with low rep handstand push-ups. Be aggressive through the run and get right to work on the handstands. The goal should be consistent times across all 5 sets. -
How it should Feel:GASSY and/or MUSCULAR ENDURANCE!
The run will get tough, but the handstands should stay manageable. Recover and repeat! -
Run: This is the area we want to push. 75%+ effort with the intent to stay around 100 seconds. Focus on relaxing your shoulders and slow down the last 20m while shaking out your arms before going into the handstands.
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Strict Handstand Push Up: Unbroken! You are getting a rest after, and there are no other movements mixed in that will tax the upper body. If you must break, 3 quick sets is the most we’d want, then lower reps if needed. The Strict Handstand Push Ups shouldn’t take you more than 45 seconds.
10 Power Clean
8 Power Clean
6 Power Clean
4 Power Clean
2 Power Clean*These will be cycled. Move up in weight each set and build to a heavy set of 2
**Keep your movement fluid and precise!
Burgener Warm Up Clean
3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
Front Squat Skill Transfer Exercises
3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
3x High Hang Clean + 3x Hang Clean + 3x Clean
1 minute Lacrosse Ball Trap Smash (each side)
CrossOver Symmetry Recovery
3 Rounds
12 Bench Press (moderate weight)
10 Standing Barbell Curl (moderate weight)
12 Flat Bench DB Chest Fly (moderate weight)
10 Barbell Skull Crushers (moderate weight)
-Rest 2 min b/t rounds-
Bench on Score – other lifts in notes
Banded 7s
Anterior Compartment Smash
2 Sets
1:00 Jog (increase pace each set)
:20-:30 Handstand Hold
3 Negative Handstand Push Up
1 set (at workout pace):
100m Run
3 Strict Handstand Push Up