COMMUNITY @ 9AM
BY COACH JEFF
SKILL: Handstand Push up
METCON: “ NEON BLADE”
For Time(I go, you go)
5 Handstand Push up
30 Double Unders
11 Squat Clean@ 95/65
7 Handstand Push up
30 Double Unders
9 Squat Clean @115/75
9 Handstand Push up
30 Double Unders
7 Squat Clean @ 135/95
12 Handstand Push up
30 Double Unders
5 Squat Clean @ 155/105
15 Handstand Push up
30 Double Unders
3 Squat Clean @185/125
Time Cap: 23 Minutes
*At 3,2,1 go Athlete A will perform 5 HSPU, 30 Double Unders, and 11 Squat Cleans. Then Athlete B will perform the same Rep scheme. Once Athlete B is done Athlete A will perform 7 HSPU, 30 Double Unders, and 9 Squat Cleans. HSPU go up by 2 reps and Squat Cleans go down by 2 reps.
***********FITNESS OPTION***********
Perform 50 Single Unders instead of Double Unders
Perform Push-ups instead of HSPUs
Perform Hang Squat Cleans (May add weight by feel or use DBs)
WEIGHTLIFTING @ 10AM
PRE-LIFT:
Clean and Jerk Clinic
LIFT:
Clean + Jerk
*Build to Heavy
ACCESSORY:
3 x
8 Back Rack Weighted Step-up, each leg
8 Half Kneeling DB Press, each arm
THE PUMP @ 11AM
BENCH PRESS:
Build to Heavy 4
-then-
2 x 4 @ 90%
SINGLE ARM DB ROW:
3-5 x 8, each arm AHAP
ARMS:
Every :45 x 20 rounds (15:00)
1: 10-15 Aussie Rows
2: 10-15 Plank Up Downs
3: 10-15 DB Cheater Curls
4: 10-15 OH DB Tricep Ext
ABS:
TBD
