18.01.12 - South Loop Strength & Conditioning

18.01.12

Fitness

A. 10 min handstand hold against wall skill instruction
B. 3 sets:
30s pike box handstand walking, clockwise
30s pike box handstand walking, counterclockwise
-Rest 2 min
C. From 0:00-3:00—
2 rounds:
10 ring rows
10 double KB deadlifts
From 3:00-6:00—
2 rounds:
12 push-ups
12 double KB deadlifts
From 6:00-9:00—
2 rounds:
14 ring rows
14 double KB deadlifts
From 9:00-12:00—
2 rounds:
16 push-ups
16 double KB deadlifts
*If you complete the required work in 3 minutes, rest the remainder of the time.

Performance

A. 10 min handstand push-up skill instruction
B. 3 sets:
3-5 strict handstand push-ups to deficit + 5-7 kipping handstand push-ups to same deficit
-Rest 2 min
*Sets must be unbroken.
C. From 0:00-3:00—
2 rounds:
10 handstand push-ups
10 deadlifts (155/105)
From 3:00-6:00—
2 rounds:
12 chest-to-bar pull-ups
12 deadlifts (155/105)
From 6:00-9:00—
2 rounds:
14 handstand push-ups
14 deadlifts (155/105)
From 9:00-12:00—
2 rounds:
16 chest-to-bar pull-ups
16 deadlifts (155/105)
*If you complete the required work in 3 minutes, rest the remainder of the time.
**Scale reps so the first two rounds can definitely be completed under timecap. Can also scale HSPU to ring push-ups and chest-to-bar to chin-over-bar pull-ups

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