Mobility + Activation + Warm-Up
Banded Hip Rotations x 8-10 reps per side
Groiner Stretch x 20-30 seconds per side
and then …
90/90 Hip Rotation x 3-5 reps (10 second stretch and hold in position)
Warm-Up Flow
Two sets of (nasal breathing only)
400 Meter Run
20 Second Hang from Pull-Up Bar
Empty Barbell Front Squats x 10 reps
Empty Barbell Press x 5 reps
A.
Four sets of:
Front Squat x 4 reps @ 75%
Rest as needed
B.
Four sets of:
Push Press x 6 reps
Rest as needed
Begin first set at your heaviest weight from last week
C.
For time:
1000 Meter Row
Followed immediately by…
Five rounds of:
6 Strict Handstand Push-Ups
3 Hang Squat Cleans @ 75% of 1-RM
35-49: 4/2″ deficit
50-54: 3/1″ deficit
55+: 3″ riser
Followed immediately by…
1000 Meter Row
Time cap: 20:00
Athlete Notes:
Take 5-10 minutes to build to your 75% clean. This is the weight you’ll be using in the workout (please make a note of the weight used in the comments section). This workout will take a bit of a strategic approach.
Your opening 1000 Meter Row should be a pace that is fast but not something that will tire you out so much that you are coming off the erg barely walking to the wall. This row should be a 7 or 8 effort out of 10 so closer to the pace you’d hold for a 1500 meter row. What this workout comes down to is your sHSPU proficiency. The sHSPU are slightly more difficult than usual for most with either a deficit or smaller riser. That means you need to be smart about how you approach your sHSPU. Be conservative and if you notice you are slowing down on your lock out, come down. We’d rather you come down early than hit failure and have to stand around. If sHSPU aren’t a strength of yours then use then take the hand squat cleans 1 rep at a time, no need to rush through if you need to give your triceps a little rest.
If you are really strong with sHSPU then push here. Let’s see you flirt with failure and move as quickly as possible through the sHSPU. Make sure you make all your reps count but kicking up onto the wall with arms locked out first, then descending into your push-up. It doesn’t count if you kick up and, before your legs hit the wall, you are already starting your descent.
Once you complete your five rounds then we want you emptying the tank on the last 1000 meter row. This should be close to your 1000 meter max row (or at least feel like it).
Scaling Options for Strict Handstand Push-Ups (choose one of the following):
Elevated Foot Handstand Push-Ups
Elevated Knee Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Mixed Modal Short
A.
Handstand Walk Progressions
Spend two minutes working on Freestanding Handstand Marching for max reps.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Back to Wall Handstand Marching x 10-20 reps
Interval 2 – Kick up to Handstand on Wall x 6 reps
Followed by …
Every 90 seconds, for 6 minutes (4 sets) of complex:
Handstand Walk x max distance (60 second cap, rest 30 seconds)
B.
Four rounds for time of:
400 Meter Run
100 Foot Hand Over Hand Rope Pull (7/10 Difficulty)
*100 Foot Harness Drag to reset the sled*