Tuesday, 12/4

Push Jerks

On the 2:00 x 5 Rounds:
Set #1 - 5 Push Jerks
Set #2 - 4 Push Jerks
Set #3 - 3 Push Jerks
Set #4 - 2 Push Jerks
Set #5 - 1 Push Jerk

Building to a heavy at each, but not a max effort. Moving by feel today, with a starting area for the set of 5 in the ~70% range of our best jerk, climbing in steady increments from there. All repetitions come from the rack.

"Down Time"

Ascending Ladder for 7 Minutes:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
12 Deadlifts, 12 Hang Power Cleans, 12 Push Jerks
Rx - 135/95

Continue to add (3) repetitions per round until the 7:00 time cap.
Scoring will be rounds plus repetitions, which is simply easier to record than doing the math on our own. As an example, if we complete the round of 15's and finish with 5 deadlifts, that would be 5 rounds + 5 repetitions.

Handstand Pushup Conditioning

Every 2:00 x 5 Rounds:
20/14 Calorie Row
Time remaining inside each 1:30 window, Max HSPU
*At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.

Rounds 1+2+3 - Strict Handstand Pushups
Rounds 4+5 - Kipping Handstand Pushups


Freddy HansenComment