4/8/2015

7
Apr

4/8/2015

Take 15-20 minutes to find a heavy, but pretty HPC+PC. Try to hold onto the bar in between reps to work grip strength, but establish a solid starting position.
Conditioning is an escalating ladder of handstand push ups and deadlifts. Scale the HSPU’s by elevating your feet on a box in a pike position, wall walks, or stink bugs. Deadlift weight should be moderately heavy, but manageable.

Strength

Take 20 minutes to find a heavy complex of:

1 Hang power clean + 1 power clean

Conditioning

AMRAP in 10 minutes:
2 HSPU
2 deadlifts, 225/155#
4 HSPU
4 deadlifts
6 HSPU
6 deadlifts
etc.

3 Responses

  1. Vin

    Mike 125 / 14+5 175 SB
    Atiya 70 / 10+6 75# Pu
    Tanya 70 / 14+23 85/PU
    Carter 185 / 14+2 225 sb
    Wax 205 / 10+3 Rx
    Lisa 70 / 12+26 85 PU
    Becca 90 / 10+15 125/SB

  2. Coach P

    Jesse 135 PR/10+20 box
    Moog 175/8+1 2ab
    Nate 185/10+6 box
    Rachael 110/10+3 2ab
    Dave 145/14 Rx
    Amanda 125/14+5 pu
    Ryan 195/10+14 sc
    Courtney 90/10+19 sb
    Robin 95/12+23 sb
    Molly O 75/18+14 125# sc
    Aileen 130/14+21 sb
    Mike S 105/12+21 155# sb

  3. Aileen

    Gabe 205/14+11 sb
    PH 175/14+5 sb
    Smurf 205/14 sb

    Grant 225/12+22 RX
    P 225/14+8 RX
    Joe 155/14+10 sc
    Matt C 165/12+1 sc
    Juliet 85/14+6 sc
    Sarah 85/16+20 sc
    Andrew 95/16+10 sc
    John 95/16+6 sc
    Allie 45/16 sc
    Kristen 45/16+1 sc
    Alexandra 45/16+3 sc