Wednesday, August 12
announcements
ok, double-check THIS LINK to make sure I have your shirt and tank order correct. By Friday, please!
Some of you, I need to know what type of tank you’d like (standard or racerback).
rx
For time:
Single-DB walking lunge (200 ft) (35/50 lb)
20 deficit strict handstand push-ups (2/4 in)
Single-DB walking lunge (150 ft)
15 deficit strict handstand push-ups
Single-DB walking lunge (100 ft)
10 deficit strict handstand push-ups
Single-DB walking lunge (50 ft)
5 deficit strict handstand push-ups
Score: Total time
intermediate
For time:
Single-DB walking lunge (200 ft) (20/35 lb)
15 strict handstand push-ups
Single-DB walking lunge (150 ft)
10 strict handstand push-ups
Single-DB walking lunge (100 ft)
5 strict handstand push-ups
Single-DB walking lunge (50 ft)
5 strict handstand push-ups
Score: Total time
beginner
For time:
Walking lunge (200 ft)
20 pike push-ups or seated DB press
Walking lunge (150 ft)
15 pike push-ups or seated DB press
Walking lunge (100 ft)
10 pike push-ups or seated DB press
Walking lunge (50 ft)
5 pike push-ups or seated DB press
Intended Stimulus
10:00-15:00.
Hold the dumbbell however you like for the lunges.
Light-to-moderate dumbbells.
Unbroken lunges in under 3:00.
Handstand push-ups in sets of 3+; first set in under 3:00.
Less than :10 of rest between sets.
Videos
Skill Work
Pre-workout skill
Deficit strict handstand push-up progressions/strength assessment