29.11.17

“You can have results or excuses. Not both.” – Arnold Schwarzenegger

STRICT HSPU
Two options for the below work.
Option #1 – If we have over 9 Strict Handstand Pushups
Option #2 – If we have under 9 Strict Handstand Pushups
In both options, aim to complete each set in as little time as possible. As in, in option #1, we do not need to complete 18 unbroken. Aim to complete that 18 however in as little time as possible, with the following sets in mind. This work is a primer for next week’s “Gymnasty” testing, where we will be gathering some baseline numbers on where we currently stand.
Option #1 – For quality:
14 Strict Handstand Pushups, 1 min rest
11 Strict Handstand Pushups, 1 min rest
8 Strict Handstand Pushups, 1 min rest
5 Strict Handstand Pushups

Option #2 – For quality:
8 Strict Handstand Pushups, 1 min rest
6 Strict Handstand Pushups, 1 min rest
4 Strict Handstand Pushups, 1 min rest
2 Strict Handstand Pushups

*Reduce repetition scheme to ensure that the first set can be accomplished in 2-3 sets, maximum. Options for strength building can be either pike pushups or seated dumbbell strict presses.

AMRAP 4 min:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups
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Rest 4:00

AMRAP 4 min:
21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

AMRAP 4 min:
15 Calorie Row, 15 Burpees, 15 Pull-Ups