07/20/2021

21-15-9

Handstand Push-Up

Unbroken DB Front Squats (Athlete Choice)*

-Rest 1:00-

12-9-6

Unbroken DB Front Squats*

Handstand Push-Up

*Each time you break in the FS, perform 3 Hand Release Push-Ups. If perform unbroken, no Push-Ups performed.

HSPU Option 1: Pike Push-Up HSPU Option 2: Strict DB Press

COOL DOWN

FOR RECOVERY

1:30 Elbow to Instep w/ thoracic rotation (L) 1:30 Elbow to Instep w/ thoracic rotation (R) 3:00 Frog Stretch

ADJUSTING

*Reps, Loading, Volume*...

Strict Press -- Load should be heavy in the Strength. In the final set load should feel like they can perform up to 2-3 reps. Load for the workout should allow for unbroken for the whole workout

DB Front Squats -- Load should allow for athletes to perform at least 7-10 reps unbroken

HSPU -- Athletes should be able to perform at least 7-10 reps unbroken. If necessary adjust reps to 15-12-9 and 9-6-3 in the HSPU.

*Movement Adjustments*...

Strict Press -- If the athlete cannot go OH they can sub for a Bench Press or a Floor Press

DB Front Squats -- If the athlete cannot Squat today they can sub for DB Front Rack Lunges or DB Farmers Lunge. The Step Up can also be used today.

HSPU -- If the athlete cannot perform the HSPU they can sub for Pike Push-Up or DB Strict Press