10/30/2020

SKILL

4 SETS FOR QUALITY

:30 Scap Push-Ups

10/10 Single Leg Glute Bridge-Ups*

:30 Handstand Hold on Wall

*Weighted Glute Bridge-Up Is Optional

-Rest as Needed b/t Sets-

(No Measure)

WOD

4 SETS

12 Hang Power Clean (Athlete Choice)

15 Handstand Push-Ups

-Rest 1:00 b/t Sets-

OPTIONAL FINISHER

FOR QUALITY

5:00 Practice Handstand Walk, Handstand Wall Hold, or Bear Crawl

*Bear Crawl must be done with hips above the shoulders.

ADJUSTING

*Reps, Loading, Volume*…

Skill -- Athletes should work on skill work associated with shoulder strength and developing comfortability upside down. We can adjust the time athletes spend upside down, or we can adjust the hold to be a Plank Hold, or a hold with knees on a box or elevated surface.

Hang Power Clean -- We are looking for athletes to be able to complete each set of 12 in 2-3 sets or less each set. Athletes get to choose their weight here, meaning they can choose how that feels for them, but the ideal loading is moderate, or moderate light to take no more than 1:00 each set.

Handstand Push-up -- The sets of 15 should be finished in 2-3 sets each round- we can adjust the reps to allow athletes

who are not yet proficient with HSPU to still get some practice in each round, and then move to another adjustment, or we can cut back the reps to allow athletes to work through these consistently.

*Movement Adjustments*... Skill -- Substitute any upside down movement for a knee or foot elevated position on a box or elevated surface, or we can sub an OH hold with DBs.

Hang Power Clean -- Change out to DB’s for the barbell, or we can sub a BB/DB Deadlift. The athlete can also complete 15-20 reps of a heavy Russian KBS to simulate the explosive hip drive.

Handstand Push-Up -- DB Seated Strict Press, or a DB Floor Press should be your scaling options if an athlete cannot press overhead today