Friday 9.18.2020

"FITNESS" & "PERFORMANCE"

A. Five sets of:Strict Shoulder Press (from standing) x 4-5 repsRest 2-3 minutesGoal is to establish today's 5-RM. Compare to the 5-RM that you established from a seated position on 9.2.2020 (if you were here that day).B. Every minute, on the minute, for 12 minutes (4 sets of each):Minute 1 – 8 Dumbbell Hang Power Cleans from (from below the knee -- 50/35 lb each hand) + 24 Double-Unders (or 16 Lateral Hops Over a DB)Minute 2 – Max Reps of Strict Handstand Push-upsMinute 3 – 30 Second Hollow Hold*If you cannot perform Strict Handstand Push-ups, substitute for Piked Handstand Push-ups off of a box, Seated Dumbbell Presses, or Hand Release Push-ups. NO KIPPING!*Your goal in this workout is to complete as many Handstand Push-ups as possible across all 4 sets; if you fail to complete the Hang Power Cleans and Double-Unders in a given minute, the remaining reps must be completed in the subsequent minute, thus cutting into your time to accumulate reps of HSPUs.

"AEROBIC DEVELOPMENT"

5 minute easy Bike+Bike 60 seconds @85-90% aerobic effortBike 60 seconds @easy effortx 5 rounds (10 minutes)Rest walk 3-5 minutesx 2-3 sets