Strength 20 - 25 Minutes:
Back Squat - 6 sets of 4 @ 80% of 1RM
*This is the same weight you used last Wednesday, and on Sunday. We are adding a rep to every round. Each set on a 2:30 clock (15min total work time).
Then...
As Many Rounds As Possible in 5 Minutes of:
1 Shuttle Run (Pole & Back, formerly known as "The Blue Pole")
2 Handstand Push-ups
1 Shuttle Run
4 Handstand Push-ups
1 Shuttle Run
6 Handstand Push-ups
.... keep on in this fashion until time expires, adding 2 Handstand Push-ups each round.
*Handstand Push-ups are however you like (strict, kip, magical levitation...), so scale accordingly. This is a fast workout, and the reps are low (to start with), so make your Handstand Push-ups challenging if you need to scale. You may use AbMats and/or boxes, if necessary.
6 comments:
220# back squats
1 of 10 khspu's
180# back squat
2 of 10 hspu's using box
260# back squat
3 of 14 HSPU rxd
275#
3 of 10 hspu
175#
1 of 12 hspu 1mat&10# plate
Dave
143# BS
3 HSPU in round of 10 (on toes on box)
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