Gettin' Heavy

Competition Class

Strength

Skills&Drills

GYMNASTICS
Accumuate 3min in Handstand hold
L3: Free Standing
L2: On band (place band accross 4ft section on rig, kick up, hold)
L1: On wall (wall facing, perfect hollow)

For Quality (stick to rest structure)
80%+2 best strict HSPU set
rest 1min
60%+2 best strict HSPU set
Rest 45s
40%+2 best strict HSPU set
Rest 30s
ME UB STRICT HSPU (beat last week)

5min to work to deepest 1 deficit kipping HSPU
then 3x33% best HSPU kipping HSPU set @ 1/3 deficit from max
(ex. if you got 30 HSPU in 1min amrap, then do 3 sets of 10 @ 1/3 of best deficit your achieved today)

UPPER STRENGTH
E2M6M
20 Alt DB Bench Press (top down)
8 Pendlay Rows (heavier than last week)

CONDITIONING
10 x 250m @ 2K-10s pace
Rest 1min between efforts

 

MetCon

CLASS

E3M18M

3 Front Squats immediately into
6 Back Squats
@ 85% 1RM Front Squat

For Time:
50 Box Jumps 24/20
40 KBS 53/35
30 Wall Balls 20/14
20 Pull-ups
10 Devil's Press 50s/35s

*12min time cap