OPEN GYM HOURS TODAY
Clean 2RM, then 90%x2x2
21-15-9 For Time:
(TIMECAP: 7:00, TARGET INTENSITY: 10)
Perform HSPU to Open Standard.
Compare this to week of 160613, or this last time your gym did “Diane”. If possible, scale workout in the same manner for each athlete.
Deadlift: Select a weight which the athlete can complete in no more than two sets per round with short breaks.
Handstand Pushup: Aim to perform in 2 sets per round
MOD1: Pike Pushup with knees or feet on box
MOD2: Seating KB Press
1) Bench Press 3RM, then 90%x3x3
Pause on chest at the bottom of each rep.
1) Strict Pull Ups [5×5-8] *TEMPO = 1231
2) 5 Sets:
5-10 Ring Dips, turn rings out in support
10 Hanging Tuck Up + L-Negative, 0:05 with straight legs