10:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Muscle-Up
2) Muscle-Up Negative
3) Transition Rock
-Elevated https://youtu.be/wqoiM6E-wyA (most difficult)
-Supine (medium difficulty)
-Incline (least difficult)
– SRMU Transition (on knees): https://www.youtube.com/watch?v=VryMwHXC9hA
– SRMU Transition (standing): https://www.youtube.com/watch?v=h-eC1erI-tQ
5 Rounds, Not For Time:
10 Handstand Pushups, challenging variation
5 Deadlifts, 90% of last week’s top single
Timecap is just to keep athletes ont ask and give structure to the class. Emphasize to athletes that they are working for quality.
HSPU: Select a variation which challenges the athlete’s strength, but with which they can keep each round to no more than 4 sets. Select from one of the following:
-Strict Deficit Handstand Pushup
-Strict Handstand Pushup
-Handstand Pushup Negative
-Box L-Headstand Pushup
-Box Headstand Pushup Negative
Deadlift: These are not touch-and-go! If athlete did not perform last week’s deadlifts, use a weight approximately 80-85% of 1RM.
Behind the Neck Strict Press
X131 = Accelerate up, pause at top, three second eccentric, pause at bottom. Tempo and position take precedence over load.
Build over the first three sets to a challenging, but not maximal set. Fourth set is 90% of third set.