Anterior Compartment Smash
1:00 Jog (increase pace each set)
:20-:30 Handstand Hold
3 Negative Handstand Push Up
1 set (at workout pace):
3 Strict Handstand Push Up
10 Strict Handstand Push Ups
-rest 1 minute b/t sets-
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.
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
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
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