Empty Barbell Deadlifts
:20s Single Unders or Double-Unders
Build to deadlift starting load, followed by…
10 AbMat Sit-Ups
80 DU, 40 Sit-Ups, 9 Deadlifts
60 DU, 30 Sit-Ups, 9 Deadlifts
40 DU, 20 Sit-Ups, 9 Deadlifts
20 DU, 10 Sit-Ups, 9 Deadlifts
Rx Barbell – 185/135
Sit-Ups are to an AbMat.
Deadlift is intended to be on the lighter side.
On the 3:00, 6:00, 9:00, 12:00, and 15:00:
Complete a single set of kipping HSPU (25-30% of best set)
A skill based recovery finish to our day today, providing us the chance to dial in our handstand pushup technique while maintaining a conversational pace on the bike. If we do not have access to a bike today, the rower is the next best option.
If we are not completing kipping HSPU pushups today, the next best option is to practice our gymnastics through one of two drills:
A) Handstand Hold against wall
B) Modified Pushup plank (include to challenging position)
Hold either position for 20-30 seconds per round.
2018 03 06