1/17/2020: Diane

Strength:

ON A 12:00 RUNNING CLOCK...

8:00 - Practice Kipping HSPU Breakdown

4:00 - Practice Tempo DL Drill w/ Empty Barbell

WOD:

21-15-9

Deadlift RX (225/155) CFC 1 (155/105) CFC 2 (135/95)

Handstand Push-up

FINISHER "TABATA" 8 ROUNDS, :20 ON / :10 OFF

MOVT 1 - Russian Twist

MOVT 2 - Slow Tuck-Ups *Alternate movements for 8 Rounds total.

SCALING REPS, LOADING, VOLUME... HSPU — this is more than likely the major scaling focus for the day. Athletes that don’t want to get upside down can adjust to a DB Push Press (50/35). Moderate to moderate-heavier loads. Should be able to perform at least 10 reps then break. For athletes that want to tackle the HSPU but need to adjust the volume, reduce in line with either 15-12-9 / 12-9-6 / 9-6-3. A good combo scale is to allow athletes to hit a strong set of HSPU each round then transition to the DB to keep moving through the workout quickly. This is great for athletes that reach a quick burnout. DL — loading should be adjusted to allow athlete to perform at a challenging weight but unbroken or MAX 2 sets per round.

MOVEMENT ADJUSTMENTS... DL — if athletes can not pull, you could sub a back rack reverse lunge out of the rack for 22-16-10. A heavy sled push for 25m’ each round could also sub as space allows. HSPU — DB Push Press / Single Ab Mat HSPU / Piked Push-ups