Wednesday, September 11

10
Sep

Wednesday, September 11

SKILL: “The upside down”
Core:

-3 x12 sec L-sit hold (parallette)

-12 upside down shoulder shrugs

Strength: Complex

3 rounds

5 Strict HSPU + 0:30 HS hold + 7 kipping HSPU

* don’t exceed 50% of your max set

**scale HS depth  before scaling load (seated press)

NOTES:

  • Advanced athletes can attempt L-sit hold to standing press
  • For shoulder shrugs keep arms locked and press actively into ground
  • Adjust complex numbers to 50% your max or talk to your coach how to target
  • If you have no HSPU today work on strength by pressing and holding DBs

METCON:

For time (12 min cap):

6 burpee box jump overs (6 BBJO, 4 BBJO, 6 Burpee to target)

6 knees to elbows (K2E, K2E rings, Knee raises)

6 thrusters (115/85, 95/65, 75/55)

6 burpee box jump overs

6 knees to elbows

5 thrusters (135/95, 115/85, 95/65)

6 BBJO

6 K2E

4 thrusters (155/105, 135/95, 115/85)

6 BBJO

6 K2E

3 thrusters (165/115, 155/105, 135/95)

6 BBJO

6 K2E

2 thrusters (175/125, 165/115, 155/105)

6 BBJO

6 K2E

1 thruster (185/135, 175/125, 165/115)

NOTES:

  • Intent: Today we are testing heavy barbell capacity with elevated heart rate. The last round should not exceed 90% of your 1RM thruster. To scale, weights should decrease 10-20lbs per round from the heaviest round.
  • Talk with your coach if you don’t have a 1RM thruster, a starting point may be 90% of your jerk.
  • Keep a strong pace on the burpees to keep heart rate elevated.
  • Focus on perfect form for thrusters when fatigued and strive for unbroken.

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