20. Oktober 2023
Okt
20
3 Sets
– 12 single KB RDLs
– 6/side Plank Shoulder taps
– 6/side bottom of Squat thoracic rotation
– 1 Wall Walk + :10 wall facing HS Hold
*Build to a moderate weight; stay the same or build across
Focus: Stay with in a rep range that will allow for quality on all reps. Hands should be 6-8 inches away from the wall with a slight turnout and outside of shoulder width apart. Keep the core engaged with the legs together. Breathe out on each rep to assist with core engagement and stability. Ensure that all reps reach full lockout. If you do not have strict handstand pushups, this movement can be modified to kipping handstand pushups, handstand pushups with feet on a box, pike pushups, or a strict double dumbbell standing press.
2 alternating sets of:
– Max Wall Facing Strict Handstand Push Ups
– Max Strict Handstand Push-Ups
– 20 Kipping Handstand Push-Ups
Rest 30 Sec in between Sets
*Build to a moderate weight; stay the same or build across
Focus: Stay within a rep range that will allow for quality on all reps. Hands should be 6-8 inches away from the wall with a slight turnout and outside of shoulder width apart. Keep the core engaged. Breathe out on each kip to assist with core engagement and stability. Ensure that all reps reach full lockout. Follow the sequence of head on ground, butt against wall, load legs, kip/press. Padding or a mat under the head is advised. If you do not have kipping handstand pushups, this movement can be modified to handstand pushups with feet on a box, pike pushups, or a double dumbbell push press.
2 alternating sets of:
– Max Wall Facing Strict Handstand Push Ups
– Max Strict Handstand Push-Ups
– 20 Kipping Handstand Push-Ups
Rest 30 Sec in between Sets
For Time:
– 24 Single Arm Kettlebell Thrusters @ 24/16 kg
– 12 Kettlebell Swings @ 24/16 kg
– 20 Single Arm Kettlebell Thrusters @ 24/16 kg
– 16 Kettlebell Swings @ 24/16 kg
– 16 Single Arm Kettlebell Thrusters @ 24/16 kg
– 20 Kettlebell Swings @ 24/16 kg
– 12 Single Arm Kettlebell Thrusters @ 24/16 kg
– 24 Kettlebell Swings @ 24/16 kg
2 sets of 10 reps (e/s)
Rest as needed
2 alternating sets of:
– Max Wall Facing Strict Handstand Push Ups
– Max Strict Handstand Push-Ups
– 20 Kipping Handstand Push-Ups
Rest 30 Sec in between Sets