General Warm Up (5-12)
3 rounds:
1:00 Row (:30 easy, :20 mod, :10 hard)
Banded 7’s
10 Pushup Shoulder Tap (pushup, L tap, R tap = 1)
Specific Warm Up (12-27)
T2b:
10 Scap Pulllups
5 Kips
5 Big Kips (2″ hitch, become weightless)
5 Knees above hips
5 Toes to Bar
HSPU:
:20 HS Hold
3-5 Negative HSPU (kick up, :03 lower, fall off wall and repeat)
3 Kipping HSPU (or option)
2 Strict HSPU (or option)
1 Wall Facing HSPU (or option)
1 Wall Walk
RXConditioning (27-57)
4 rounds for time
21 toes to bar
28 K.hspu/ 21 S.hspu/ 14 WF hspu/ 7 Wall walk
28/24 cal row
3:00 rest
*Each round we shift the inverted movement.
Round 1: 28 KHSPU
Round 2: 21 Strict HSPU
Round 3: 14 Wall facing HSPU
Round 4: 7 Wall Walk
Score is total time (not including the final rest window after 4 rounds are complete)
Goal: Sub 25
Cap: 30:00
Intermediate : First scale back volume of RX’d movements. Then choose easier modalities T2B can be subbed to hanging leg raises, HSPU: from a box, pike from floor.
Baseline: V up or leg raises to the rig for Toes to bar, Pike HSPU versions of the inverted work and even consider the use of DB’s for Push press and strict press. Row cals: 14/10 cal
(57-60)
1:00 Banded Lat Stretch (each side)
2:00 Row or Bike
2:00 10 Plank shoulder tap + 10 Banded pass through + 10 mountain climbers
2:00 Row or Bike
2:00 10 weighted side bends each side + 10 Alternating loaded or unloaded curtsy lunge
2:00 Row or Bike
2:00 10 GHD Hip extension or banded good morning + 10 DB cuban press
2-3 rounds (24-36 minutes)
(0-5)
Today is a high capacity and higher skill training piece. The trick here is establishing good practice in the warm up in order to refine how to scale for a great challenge in the workout. Try to get out of your usual “scaling” and be creative with ways to get upside down and still create further upper body strength. Why are HSPU so hard? Well, it’s the only pressing movement we do upside down where our hands are fixed on the ground and we press our body around our spine and shoulder girdle. Any other pressing we do the hands are free, merely attached to an object that we move. Because of this difference, it completely changes the function of the shoulder blades in pressing. The point of this explanation is to highlight how one may be a great presser of things like barbells, DB’s or even for push ups, and the pressing inverted is still completely unique and different.
This mix of style of pressing today coupled with T2B and rowing gives a unique stimulus. The challenge is to go big on T2B, really push the row hard, and manage HSPU versions as you can.