Today's program for your training
8 x Squat to stand
8 x Cossack squat
4 x Walkout with 4 x scapula push ups
10 x Elbow rotations
5 x Clean deadlift
5 x Clean pull
5 x Hip squat clean
5 x Front squat
6 sets of 3 reps hang power clean
1-2 min rest between sets
With this weight do 3 sets of 1 rep pause (3 sec) hang power clean
Rest 1 min between sets
Comment: Pause for 3 sec in your hang position before you do your clean.
B) Skill practice - Kipping handstand push ups
(two versions depending on level)
2 Rounds
3 x Headstand w. bended legs
Focus is to have your hands and head in a tripod position. Do it either against the wall or free stand. Hold for a few sec.
10 sec bottom position hold (handstand push up)
Hold for 10 sec in the bottom position of your handstand push up. Focus is to bend your legs and your hip so your knees go down towards your elbows. Open up your hips and the bottom of your feet are pointing up.
3-5 x Negative kipping handstand push up
Go 4 sec down and if you can then go up by doing a kipping HSPU. Use ab-mat as necessary.
Then:
Find your maximum distance to the floor/ab-mat of 3 reps parallette kipping HSPU
Rest as needed between your attempts
Comment: Try to challenge yourself by increasing the distance to the floor/AB-mat. Build/remove plates/AB-mats under your head.
Then with the same distance do 2-3 sets of 1 x kipping HSPU + 1 x negative HSPU (go down only)(4 sec down).
1-2 min rest between sets
2 Rounds
3 x free headstand hold (Watch at 2.30)
Focus is to have your hands and head in a tripod position. Do it free standing. Hold for a few sec.
4 x Negative kipping handstand push up
Go 4 sec down and then go up by doing a kipping HSPU.
Focus is to bend your legs and your hip so your knees go down towards your elbows. Open up your hips and the bottom of your feets pointing up.
3-5 x kick ups on parallette
Rest as needed between your attempts
Then:
Find your maximum distance to the floor/ab-mat of 3 reps parallette kipping HSPU
Rest as needed between your attempts
Comment: Try to increase difficulty until you have found the maximum distance to the floor where you can perform 3 reps. Build/remove plates+ab-mats until you have reached your 3 rep max.
Then with the same distance do 3 sets of 1 x kipping HSPU + 1 x negative HSPU (go down only)(4 sec down).
1-2 min rest between sets
Rest 1-2 min between sets
Comment: Do some warm up sets and then do the 3 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more reps before failure).
D) WOD
AMRAP 6
12 cal Ski erg
12 Double DB hang power clean @2x12,5/17,5 Intermediate: @2x15/22,5 RX: @2x17,5/25
2 min rest
AMRAP 6
3-6-9-12-15….
One arm devils press @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
GHD sit ups
Comment: Build up in weight over the sets. You can’t drop the weight between reps.