Tuesday, February 25

"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) Extra 4. Bike Conditioning (~15:00) ACTIVATION 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 DOUBLE UNDERS • Choose a double under number or variation that you can complete in 1 set each round BAR MUSCLE-UPS • Choose a bar muscle-up number or variation that you can complete in 1-2 sets each round POWER SNATCHES • 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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