Thursday, June 13th

Starting our Thursday with our final build on our current Strict HSPU progression. Finishing with amid-line based active recovery session today.

A.

GYMNASTICS:

12 Sets for Time (10 minute time cap): 40% of Max Strict HSPU

Last week, we completed 10 sets at 40%. In the final week of this current progression, we'll bring our total set count back up to 12, holding 40%.

Today - 12 x 40% Last Week - 10 x 40% 2 Weeks Ago - 12 x 30% 3 Weeks Ago - 10 x 30%

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:

1. Elevated Platform Strict HSPU

2. 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:

21-18-15-12-9-6-3: Calorie Row/Bike *athlete’s choice Sit-Ups Push-Ups Pausing Hip Extensions/Superman’s

On the pausing hip extensions/superman’s, pause for a full one second at the top of each. Not for time, but for a quality recovery effort.