Tuesday, July 2nd, 2019 - 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.
 

 

 

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#
 

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