General (3:00-8:00)
:30 Row
:30 Bike
:30 Jumping Jack
3 rounds
_________
Specific (8:00-32:00)
20 Plank shoulder tap
10 Hip down push up
5 inch worm
10 Scorpion
5 controlled sit up
5 GHD Sit Up to parallel (focus on straightening leg prior to reaching forward)
5 Full range GHD sit up (not for everyone)
______________
:10 Handstand hold on wall
1 Wall Walk
10 Wall facing shoulder taps (or on box as scale)
:15 Headstand on wall
5 Leg pumps (knee’s down to elbows in headstand)
3-5 Kipping HSPU (or scaled version to abmat/ strict off box)
2×3 Kipping deficit practice (even scaled to box try to use deficit)
____________
5 Light DB Push press
2×5 Building load to push press
Primer Round:
3 K.HSPU
6 DB Push Press
9 GHD Sit up
RXConditioning (35:00-49:00)
6 Deficit kipping HSPU (4/2 inches)
9 DB Push Press(50/35lb.)
18 GHD Sit Up (or 27 abmat sit up)
5 rounds for time.
Goal: Sub 10:00
Cap: 14:00
Intermediate:
6 kipping HSPU
9 DB Push Press (35/20lb.)
12 GHD Sit Up to parallel (or 18 abmat sit up)
5 rounds for time.
Baseline:
6 Pike off box HSPU or Feet on floor
9 DB Push Press(15/10lb.)
12 Band assisted Abmat sit up
5 rounds for time.
(50:00-60:00)
3x 12 Single arm upright row (slower down than faster up tempo)
+
3x 12-15 lateral bridge raise
Rest as needed.
3:00 Easy Bike
10 Fire hydrant – each leg (Don’t like this video?)
10 Quadruped kick back – each leg (Quadruped Kickbacks)
5 Quadruped Hip CARS (Quadruped Hip CARs)
3:00 Easy Ski or Row
:30 Half kneeling thoracic rotation (wall) Half Kneeling Thoracic Rotation (Open / Wall)
:30 Half kneeling thoracic rotation (opposite side)
1:00 bottom squat hold
3:00 easy Row or Ski
50ft Bear crawl forward
50ft. Bear crawl backward
50ft. Lateral lunge
2 rounds
Today we dive into some movement redundancy. We will press and press some more. While those who have great local muscle endurance will be able to get after this with intensity, others may be stopped stone cold in their tracks due to the inability to lockout HSPU or even scaled versions. This is a necessary evil and part of the development of an athlete. Be sure to scale the GHD range of motion and/or volume to suit your capacity. The potency of these in a workout coupled with overhead movements gets cumbersome–be wise.