Power Clean & Jerk 12×1 Every 90 Seconds
*Notes Athletes who have an established 1RM clean & jerk should start at 65%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load. Add load after no fewer than two, no more than four good lifts.
Max Handstand Pushups in 1:30
*Rest 4 Minutes
Max Handstand Pushups in 1:00
*Rest 3 Minutes
Max Handstand Pushups in 0:30
There are two scores for this workout: accumulative running time and accumulative handstand pushup reps. The clock for your handstand pushups begins precisely ten seconds after you complete the prescribed run distance, i.e. if you finish the 800m run at 3:00, your HSPU clock begins at 3:10, to allow for transition time.
1) Bro Session
3×10 Cuban Rotations
3×10 Front Delt Raise
3×10 Lateral Delt Raise
3×10 Rear Delt Flyes
3×10 Biceps Curls
3×10 Triceps Extensions (overhead or laying on bench)
All of these movements should be performed very strictly and deliberately, controlling the eccentric and focusing on specifically isolating the target musculature. May be performed in supet sets.
2) 5 Sets of: 10 V-Ups + 10 Suitcases + 10 Hollow Rocks *rest 90 seconds