0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Arm Circles 10/10/10 (forward/backward/side to side)
Scorpions
Prone YTWs
Infant Squats
Specific Warm-up
2-3 Rounds
2 Strict Press
4 Double DB Reverse Flys
*build to starting weights
Strength
Strict Press
5x5 @70-80%
Double DB Reverse Flys
5x6
FOCUS:
Continuing to build a base in strength endurance to build towards a 1-rep max in week 4
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 2 minutes for 10 minutes for the push complex, then EMOM 5 for the pull sets
WOD Prep
2-3 Rounds
5 Handstand Push-ups
5 Back Squats
WOD:
For Time
50 Handstand Push-ups
50 Back Squats @135/95
*break up however you want
PACE GOAL: 8:00-10:00
FOCUS:
Finding the highest rep range on HSPU that you think you have a chance of staying unbroken throughout
This helps progress this skill for people at all different levels
STRATEGY:
10 round of 5 + 5, 10,9,8,7,6, skip 5, 4,3,2,1, 5 Rounds of 10 + 10
Back squat must be taken from the ground and transitioned to their back
BEGINNER: Hardest version of push-ups you can do, 75/55, can be taken from the rack
SCALED: Modified HSPU or Double DB Push Press, 115/80, if they are not comfortable transitioning the barbell to their back then let them take it from the rack
Rx+: Strict HSPU
GO BEYOND Accessory Work
Barbell Bent Over Rows 5x8