Thursday, June 6th
Starting the day building upon our handstand pushup progression from last week. We will finish the day with an aerobic restoration for our active recovery.
A.
GYMNASTICS:
Strict Handstand Push-Ups
10 Sets for Time (10 minute time cap) 40% of Max Strict HSPU Last week, we completed 12 sets at 30%. This week, we are transitioning towards 40% of our max handstand pushups, but reducing back to 10 sets.
Last week, we completed 12 sets at 30%, which build on the first week of 10x30%. This week, we are transitioning towards 40% of our max handstand pushups, but reducing back to 10 sets.
Inside this repetition scheme, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.
If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 8 unbroken strict handstand pushups for time.
On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3, or even 4 if we see fit. Let's choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options:
Elevated Platform Strict HSPU
Strict Presses with Dumbbells
If we move towards the elevated platform, we want to be wary of what the platform can train - that specific range of motion. If it is to build comfort and confidence in the HSPU, that's a good thing. But to build capacity, we want to recognize, that the full range of motion trumps in almost all situations.
B.
METCON:
600m Run
One Max Attempt Ring Push Ups
400m Run
One Max Attempt Strict Pull-Ups Into... 50-35-20: Calorie Row Sit-Ups
If unable to run, complete:
750m, 500m Row
40, 20 Calorie Bike
You will have an overall score for time today with addition to the max ring push-ups and max strict pull-ups. These are both a one max attempt.
