July 4, 2017

​A. Warm Up

3 Rounds:
250 Meter Row (Moderate to start and increase speed through 3 rounds)
5 Spiderman and Reach, each leg
10 Push Ups
20 Shoulder Taps (Try box shoulder taps if you can)

Review movements for progressions on HSPU
Scoring: Not Scored

B. Alternating Sets: Strict Handstand Push-Up, Box Handstand Push-Up
9 sets, starting a set every 60 seconds, of:

B1. Strict Handstand Push-Up

Coach's Notes:
Minute 1- 50% of Max Reps
Minute 2- 40% of Max Reps
Minute 3- 30% of Max Reps
Minute 4- 30% of Max Reps
Minute 5- Rest

Repeat minutes 1-4

if you do not have Strict HSPU do B2.

B2. EMOM Box HSPU
5 Box Handstand Push-Ups (31X1 tempo)
5 Box Handstand Push-Ups (31X1 tempo)
5 Box Handstand Push-Ups (31X1 tempo)
5 Box Handstand Push-Ups (31X1 tempo)
rest 1 minute
5 Box Handstand Push-Ups (31X1 tempo)
5 Box Handstand Push-Ups (31X1 tempo)
5 Box Handstand Push-Ups (31X1 tempo)
5 Box Handstand Push-Ups (31X1 tempo)

Coach's Notes:

C. Push Jerk 3-3-2-2-1-1-1
Every 2 minutes, for 14 minutes (7 sets):
Push Jerks

1. Set 1 – 3 reps
2. Set 2 – 3 reps
3. Set 3 – 2 reps
4. Set 4 – 2 reps
5. Set 5 – 1 rep
6. Set 6 – 1 rep
7. Set 7 – 1 rep

Coach's Notes:
There is a 2 second pause at the dip, and a 2 second pause on the catch. Find a heavy single

D. 22-16-10 Reps for Time:

1. Single Arm Dumbbell Thruster @ 50/35 lbs
2. Single Arm Dumbbell Overhead Squat @ 50/35 lbs
3. Weighted Sit-Up @ 50/35 lbs
4. Run 120 meters

Coach's Notes:
Split the reps between both arms evenly. No need to alternate.