07/08/2021

4 SETS

AMRAP x 4 MINUTES

4 Box Jump Overs (24/20)

2 Strict HSPU

4 Kipping HSPU

100m Run

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

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

Kipping HSPU Option 1: DB Push-Press Kipping HSPU Option 2: Push-Up to Pike

ADJUSTING

*Reps, Loading, Volume*...

Strength -- Reps, loading and volume are good for all athletes. Newer and deconditioned athletes can look to workout through a Light-Mod 3x5 today as they continue to build exposure in this movement.

Workout -- To reduce the risk of complete Shoulder burnout, look to bring down the Kipping variation to 2 total reps. This will drop the total volume of 4 reps per round and help bring our athletes closer to that stimulus of constant controlled pace. Make sure their running distance is held to no more than :30 seconds here. Reps per round are good for Newer and Deconditioned Athletes. Have them go a little slower than they want to at the start and gauge how they are feeling after the completion of the second AMRAP. If they feel good, they can speed it up.

*Movement Adjustments*...

Strict Press -- If unable to Press vertically can look to do a Landmine Press or Bench Press today for the strength today. .

Box Jump Overs -- Step-Overs are a good substitute for those unable to jump. Can look to reduce the height of the box to stacked plates for those unable to Jump that high.

Strict HSPU -- DB Strict Press (Seated or Standing) or Pike Push-Ups are both good options for today. Using the box to perform a Pike Push-Up will also allow athletes to get some exposure upside down, without the compromise of their full bodyweight overhead. DB Forward Raises or Upright Rows can also work for those unable to go overhead.

Kipping HSPU -- DB Push Press or Push-Up to Pike are both good options today. DB Hang High Pulls or Russian Swings are a good option to keep things dynamic for those unable to go overhead.

Run -- Can sub 300m on the Bike or 150/100m on the Rower. Equal cardio piece for :30 seconds.