Primary Training Session
A.
Three rounds for time of:
7 Deadlifts (405/275 lbs)
14 Box Jumps (40″”/30″”)
120-Foot Handstand Walk
Be safe with this training session. If that weight is too heavy for you to perform safely in training, scale it back. On the box jumps, focus on the concentric activity and come down under control if you’re concerned about the impact of coming off the box.
Rest until fully recovered, or preferably even 2-3 hours later, and then perform…
B.
For time:
5/4 Legless Rope Climbs (15′)
10 Deficit Strict Handstand Push-Ups (6″/4″)
4/3 Legless Rope Climbs
8 Deficit Strict Handstand Push-Ups
3/2 Legless Rope Climbs
6 Deficit Strict Handstand Push-Ups
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Endurance Option
Five sets of:
5 minutes of Running @ 75-85% effort
2 minutes of Active Recovery Jogging
A) 11:02
B) 6:32
What I thought was going to a rough day, ended up being pretty positive! A. 11:16- The deadlifts last year at regionals killed me (I think I did almost all singles), lot stronger today, did sets (maybe a bit too much rest to start on rds 2&3, but I was determined to get 4/3). Went 7UB then 4/3 for 2 rounds. I did a jump down and pause before jumping back up on the box jumps, no rebounding on these! Also playing with my HS walk as well, trying to get my head really in line with my spine, allows… Read more »
Love seeing todays results Beth! Goes to show how hard you have worked over the last year and how it has been paying off!
A. 11:09 Rx
B. 7:40 Rx
B. For time:-Did this first as I knew it wasn’t going to be pretty… modified the reps and height… and was probably the most humbling workout I have done it a long time. I swore and yelled alot, but the thing that I got from this is that I have never done more than 1 2″ deficit Strict HSPU in a day and I can do more than that if I set my mind to it. I failed on alot of reps… but it is progress. Somewhere around 40 minutes. 3 Legless Rope Climbs (15′) 8 Deficit Strict Handstand Push-Ups… Read more »
Tough day both from a physical and mental standpoint but extremely productive. Nice work pushing through and accumulating to deficit hspu.
How is your knee feeling?
Knee is doing alright, I have learned how to push and hold back when needed, but the ankle is the bigger set back now. First time jumping since double unders in 17.5…
Be careful Karla. You’re better off being healthy going into regionals than trying to perform movements that could potentially make the injury worse. You’ve been doing a great job managing it so far. Let’s keep it that way
A. 11:57
DL 5/2, 4/2/1, 4/2/1
HSW 60+ 60
B. 10:13
HSPU 4/3/3, 3/3/2, 3/1/1/1
Still have to break those up a lot