FITNESS
A. 10 min kipping toes-to-bar skill work
Training notes:
If you struggle on toes-to-bar, work on getting kipping down with knees-to-elbows or simply knee raises.
B. 3 sets:
30s AMRAP push-ups, hand-release
-Rest 30s
1 min alternating DB push press @ moderate weight
-Rest 30s
30s AMRAP ring rows
-Rest 30s
1 min alternating hammer curls @ moderate weight
-Rest 30s
Training notes:
-It’s ok to fraction reps over 30s on push-ups and ring rows – you are not expected to necessarily move the whole 30s without stopping.
-On push press, do right arm – then left arm – then right arm. Use two dumbbells.
-Same thing on hammer curls.
Record weights used and reps completed in training notes.
C. 7 min AMRAP:
3-6-9-12…DB Z press (moderately tough)
3-6-9-12…Russian KB swings
Training notes:
-Choose a weight for Z press that this starts to get a bit tough by the set of 9
Record total reps.
PERFORMANCE
A. 10 min kipping toes-to-bar skill work
Training notes:
-If you’re already solid on your kip, work on speeding up and slowing down cycle time, switching between legs straight and bent knee, practicing toes-through-rings, etc.
B. 3 sets:
4 eccentric-only handstand push-ups to deficit
*4 count eccentric. Try to go deeper than last week.
-Rest 30s
1 min alternating DB push press @ moderate weight
-Rest 30s
4 strict weighted supinated pull-ups
*Load with a dumbbell b/w feet.
**Heavier than last week.
-Rest 30s
1 min alternating hammer curls @ moderate weight
-Rest 30s
Training notes:
-On handstand push-ups, kick down at the bottom and kick back up. Choose a difficult deficit.
-On push press, do right arm – then left arm – then right arm. Use two dumbbells.
-Same thing on hammer curls.
-Shoot for deeper and heavier than last week on handstand push-up and pull-up. The reps are fewer this week.
-This should be difficult from a muscle endurance perspective. Be disciplined with the rest since you shouldn’t be fully recovered between sets.
Record weights used and reps completed in training notes.
C. 7 min AMRAP:
3-6-9-12…strict handstand push-ups
3-6-9-12…power cleans (185/125)
Training notes:
-Handstand push-ups will be the limiter – pace accordingly.
-This should result in a muscle endurance breakdown at some point in the workout.
Record total reps.
