7/2/2019 - DG 19.4

July 2, 2019

 

 

M-1: HSPU Development

 

Level 1 – choose one:

 

(1a) 5 Sets of Pike Handstand Hold (Target: 0:30-0:45/Set)

(1b) 5 Sets of Chest-to-Wall Handstand Hold (Target: 0:30-0:45/Set)

(1c) 5x5 Handstand Pushup Negative (Target: 0:06-0:10/rep)

 

Level 2 – choose one:

(2a) 5 Sets of Pike Handstand Pushups (Target: 5 controlled, technical reps per set)

(2b) 5 Sets of Kipping Handstand Pushups (Target: 5 controlled, technical reps per set)

 

Level 3 – choose one: (3a) 5 Sets of Strict Handstand Pushups (Target: 5 controlled, technical reps per set)

(3b) 5 Sets of Strict Deficit Handstand Pushups (Target: 5 controlled, technical reps per set)

 

 Notes Once an athlete can successfully complete all of the work within the prescribed rep/target ranges with good control and mechanics, they can move on to the next stage the next time this workout comes up. Levels are arbitrary, but most athletes will fit fairly cleanly into one category.

 

M-2:

19.4

 

AMRAP 12

 

RX: 2 Rounds:

5 RMU

10 Box Jump Overs (24/20")

2 Rounds:

15 T2b

20 Double Dumbbell Box Step Overs (50/35)

 

Intermediate:

2 Rounds:

5 Pull ups

10 Box Jump Overs 24/20"

2 Rounds:

15 Toes to Bar

20 Double Dumbbell Box Step Overs 35/20#

 

Scaled:

2 Rounds:

5 Jumping Pull ups

10 Box Step Overs 20"

2 Rounds:

15 Hanging Knee Raises

20 Double Dumbbell Box Step Overs 20/10#