Paused Front Squat 5RM
The pause is a full three count in the bottom. Athletes should not relax/sag into the bottom position, but maintain tension on the quads and pressure on the midfoot. Have athletes partner up and count for each other!
Bar Muscle-Up/Hang Squat Clean/Row
3 Bar Muscle-Ups
6 Hang Squat Cleans, 135#/95#
9 Calorie Row
Bar Muscle-Up: Athlete should be able to complete each round in 30 seconds or less. Scale repetitions accordingly. Scale movement to jumping bar muscle-up.
Hang Squat Clean: Athlete should be able to perform every round unbroken. Scale load accordingly. Scale movement to dumbbell hang squat clean.
1) Strict Handstand Pushup
Accumulate 35 Reps to Challenging Deficit
If athlete performed 30 rep accumulation two weeks ago, they should use the same deficit today.
Athlete should be able to work in sets of 4-6 with good mechanics. This is strength work. Act accordingly and use perfect technique – elbows go forward, not out, and you should be using a relatively narrow grip, not a grip designed to minimize ROM. Scale movement to HSPU Negative, Box L-Headstand Pushup, or Box Handstand Pushup Negative.