Wednesday, October 21

Warm-up

Row 400 meters

10 Reverse hypers

10 hip-back extensions

10 PVC pipe good mornings

10 empty bar good mornings

5 HSPU to 3 abmats

5 HSPU to 2 abmats

5 HSPU to 1 abmat

5 HSPU no abmat (if possible)

Practice Pistol progressions/10 pistols

 

Lift

If you want to lift this week, see the Oly program below.

 

WOD

AMRAP 7 mins

2 Deadlifts

5 Strict Handstand Push-ups

 

L1- choose weight and modifications

L2- 315/205lbs

L3- 405/295lbs

 

Olympic Weightlifting Program

Warm-up:

Tall Clean 3×3

Clean lift offs 2×5

 

 

Workout:

Clean and Jerk – work up to a new 1 rep max!

60%x3

70%x2

80%x2

90%x1

95%x1

100%x1

 

Clean Pulls

80%x3

90%x3

95%x1

100%x1

find one rep max

 

Press with jerk grip in split stance

 

Gymnastics WOD

PRACTICE for 10 minutes:

 

For QUALITY

In 15 Minutes:

Find Your Max Depth In Deficit Handstand Push Ups with Wall

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