Tuesday, February 25

February 27, 2020



"Grunt Work" Week #4
Opening with a repeat effort on our Strict HSPU's from last week. Aim is to beat last weeks score. Intervals to follow, in two styles: first being a gymnastic buy-in that leads to a building power snatch, and the second is purely about conditioning with the bike.

1. Mobility and Activation (~10:00)
2. HSPU (~15:00)
3. "Black Rose" (~30:00)
4. Bike Conditioning (~15:00)

2 Sets For Quality:
12 PVC Pass Throughs
9 Calorie Bike
6 Walkouts
3 Strict Pull-ups


Handstand Push-ups (On the 1:30 x 5 Sets)

1 set of Handstand Pushups

Rx+ Strict
• This Handstand Push-up piece is a repeat from last week, Rx+ Score can be entered in Strict HSPU spot below
• The goal of today is to best lest week's effort
• As a reminder, let's pick a number of unbroken strict handstand push-ups that you think you can sustain for 5 rounds
• For Example: It might be you goal to hold 5 sets of 9 across the board
• The goal is consistency across rounds here, as the score is the lowest of the 5 rounds
• Rounds begin every 90 seconds (0:00 - 1:30 - 3:00 - 4:30 - 6:00)
• You can expect to have about a minute of rest between each set of strict handstand push-ups
• Choose a variation that allows you to complete at least 5 reps per set


Black Rose (Weight)

On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches

• In the interval conditioning piece, a new rounds starts every 4 minutes
• You'll complete the 3 listed movements and rest whatever time remains in the 4-minute window
• Rounds begin on the 0:00 - 4:00 - 8:00 - 12:00 - 16:00
• We want rest built in to help preserve intensity, so cap these rounds at 3 minutes to allow for at least 1 minute of rest
• There is no time component to today's workout, as your score is the heaviest set of 5 power snatches
• However, these short windows are there to encourage you to move with a sense of urgency through these 3 movements

• Choose a double under number or variation that you can complete in 1 set each round

• Choose a bar muscle-up number or variation that you can complete in 1-2 sets each round

• You'll build in weight each round on the power snatches
• Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day
• These reps do not need to be completed touch and go
• Record all 5 weights used, with the final score being the heaviest weight lifted "




Strict HSPU (1 Set every 1:30 x 5 Sets )

Metcon (AMRAP - Rounds)

Bike Conditioning

 3 Sets:
4 Minutes On
1 Minute Off

• Pushing for consistent calorie outputs across the 3 sets
• Move at a moderately hard pace that you see yourself being able to hold for each 4-minute effort
• Your score is the lowest calorie number over the 3 sets
• It is your choice on what type of bike or machine to use for this piece

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