PERFORMANCE
Warm-Up.
For 60 seconds, perform one set of:
Mini Handstand or Mini Release Handstand x 10 reps
Followed by…
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 seconds effort
Interval 2 – Three Quarter Handstand on Wall x 30-40 seconds
Interval 3 – Three Quarter Handstand (freestanding) x 8-10 reps
Followed by…
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Rings x 10-15 seconds
Interval 2 – Catch Position Hold x 10 seconds
*Accumulate time if necessary by placing feet on the floor when needed.
Interval 3 – Squatted Muscle-Up Transition x 3-5 reps
*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)
**Keep this movement slow and controlled. There should be no point in the movement that you feel you are utilizing momentum, and there should be no part of the movement that feels like you “drop” into a position.
Then…
A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps
B.
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
Only had time for B.
17, 15, 15, 16, 14
Was happy with how these felt.
A. done scaled dips with toes down barely made the last pullups in time.
B. scaled hspu green + red band about 25# tension at the bottom
Rows 1:55 hspu 11-9-9-7-8
A. Done. Wall walks are always challenging for me.
B. Done with seated 44 lb kb press
15, 16, 17, 13
C. 10 min ab work
A. Build to heavy C&J – 135# (82% of 1RM)
B. Every 2 min x 10
3 Hang P. Clean
2 front squat
1 split jerk
Set 1-3 100#
Set 4-6 105#
Set 7-8 110#
Set 9-10 115#
Don rx
6/8/9/9/9 reps
B. HSPU – 9, 9, 9, 10, 10
Rows in 1:51.
SHSPU: 73 (12, 15, 15, 15, 16)
M55
HSPU 7-9-10-10-10
Big long warmup all done ✅
A. Done RX
B. Every 3 mins on/off max HSPU’s
1. 15
2. 19
3. 20
4. 20
5. 20
Total 94
Rd 1 pulled a 1’43 and then just took too long to regroup and get going on the HSPU’s. Was def better pulling around 1’48’s and transitioning quicker