Today’s session is version of Diane, a traditional benchmark with many twists. The overall capacity demanded of the RX conditioning is high today, scaling will be on the demand for most of the gym. This is not a bad thing, it is essential in bringing even the fittest of a community to a new level. The handstand push up is something that can be scaled a variety of ways, what is most important is that it continues to be a challenge for the athletes no matter what version they choose to change it to. The loading should be challenging out the gate for many, choose a load that you can can do for 10-12 reps unbroken on set of 21 and choose the other loads in such a way that they can get to the prescribed loads in 3, relatively quick, sets.
3:00 Row or Bike
________
6 minute AMRAP for quality
5 Meball Deadlift
5 Medball strict press
5 medball Front Squat
10 Medball Russian Twist (5 each side)
10 Medball Sit up (press overhead each rep)
________
10 minutes of inverted skills and drills:
- Handstand hold on wall
- Handstand + shoulder taps
- Free standing Handstand hold
- Headstand/ Tripod balance hold (this should always be the position of head and arms at the bottom of a real handstand push up) (https://www.youtube.com/shorts/vtPVj7BjmDU)
- Wall Walk practice
- Handstand walk practice with or without spotter
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Prep and decide your deadlift increments for today’s session and inverted scales that are needed!
RX Conditioning:
21 Wall Facing HSPU
21 Deadlift (225/155lb.)
15 Strict HSPU
15 Deadlift (275/185lb.)
9 Wall Walk
9 Deadlift (325/225lb.)
For time.
15:00 Time cap
12:00 Goal time
Intermediate:
21 Strict HSPU
21 Deadlift (185/125lb.)
15 Pike on box HSPU
15 Deadlift (225/155lb.)
9 Wall Walk
9 Deadlift (275/185lb.)
For time.
Baseline:
21 Push Up
21 Deadlift (135/65lb.)
15 DB Strict Press (load appropriate for 8-10 unbroken short rest for remainder)
15 Deadlift (165/115lb.)
30 Shoulder tap (top of push up)
9 Deadlift (185/125lb.)
For time.
Tabata Push Up
:20 work/ :10 Rest x 8 rounds as a class!
