It’s arduous to see Ramsay’s face, however she tells me all the time how a lot she loves wall walks so she is for positive having a great time right here.
• Teaching Notes
We now have slightly extra of a energy biased session right here at this time as we’re beginning off with the Bench Press constructing to a 5 Rep max at this time after which transferring right into a dash couplet of Heavy Deadlifts and Strict Handstand Push-Ups. Our expectation right here is that the strict variant and elevated masses on the Deadlift will gradual issues down a bit despite the fact that we’re transferring from 45 reps per motion right down to 36 reps per motion. Make sure you be sure that athletes perceive the loading expectations and talent modifications for the Deadlifts and Handstand Push-Ups. Motion modifications for anybody with low again discomfort can be to maneuver to a Sumo Deadlift or Hex Bar Deadlift as the first modification. Subsequent we might transfer athletes to drag off blocks as a way to shorten the vary of movement. This permits us to maintain growing the hinge sample and posterior chain. Please spend a while speaking via optimum positions for the Field Piked Handstand Push-Ups for any athletes that want to switch the Strict Handstand Push-Up. We’d relatively see that at this time, and even transfer to a riser earlier than adjusting to a Kipping Handstand Push-Up.
energy:
Each 3 minutes for 15 minutes:
5 Bench Press, choose load
Begin @ 70% and improve to a 5 Rep Max.
metcon: “Cumbersome Diane”
15-12-9 reps, for time of:
Strict Handstand Push-up
Deadlift, 315/205 lbs
Time Area: 4:00-7:00 minutes / Units
Time Cap: 10:00 minutes
Equipment:
4 rounds for high quality of:
15 Ring Hamstring Curls Weighted
Plank Maintain, choose load, 1 min
Single Arm Suitcase Carry, choose load, L 100 ft/R 100 ft
