STRENGTH: Building from previous weeks (Week 3 of 5) If you missed last week you may want to start at 60%
- Leg strength will continue to be trained in this cycle, but what is, however, more important in our training right now is leg stamina. We will be revisiting this progression a handful of times throughout our current cycle, building our capacity.
METCON:
- DU- choose a repetition scheme that allows us to complete the repetitions by the 40-second mark.
- HSPU- full minute to complete repetitions.
- SCORE of total reps of DU and HSPU. please.
STAMINA SQUATTING 2.0 – EMOM
Alternating on the Minute x 12 (6 Rounds):
Odd Minutes – 4 Front Squats @ 65% of 1RM Front Squat
Even Minutes – 8 Back Squats @ 65% of 1RM Front Squat
“WOD”
Dubs and Strict HSPU
EMOM x 10 – DOUBLE UNDER / STRICT HANDSTAND PUSH UP
Odd Minutes – 50 Double Unders
Even Minutes – Max Strict Handstand Pushups
Open – as written
Performance – 40 DU/Strict HSPU
Fitness – 30 DU/Seated Barbell or Dumbbell Press
- Try to avoid the standard push-up for scaling options today, considering tomorrow’s workout (bench) but as always focus on your personal goals.
Post Work/Recovery
PICK ONE
Accumulate 3:00 in L-SIT
3 x 20 Barbell Hip Thrust
Min on / Min off 5 Rounds, Heavy KB FR hold