Strict Handstand Push-ups (Scale to Strict DB Press or on box)
Row Bike Ski Cals
*You'll complete all 8 rounds at the Ring Rows before moving to the 8 rounds of Row, Bike or Ski, and so on…
*R+ Get low on ring rows and add wt if needed and on strict HSPU use a deficit that allows you to complete at least 3-5 reps during each of the the 20sec windows
B: Metcon (Time)
3 Rounds 20 Toes 2 Bar (Scale to Knees 2 Elbows or V-Ups)
21/15 Cals Row Bike Ski
50m Single Arm DB Farmer Carry Down R (R+60/40, Rx 50/30)
50m Single Arm DB Farmer Carry Down L
5 Sandbag Cleans over shoulder (R+150/100, Rx 75/50)
Week #2 in our progression. Last week, we climbed towards a heavy single. Today, we're after volume, versus absolute. The first four sets are completed "On the 2:00", then we transition to seven sets of singles "On the 1:00".
A: Front Squat ((15 min for both Front Squat parts))
On the Minute x 7:
2 Box Front Squats
Sets 1-2: 50% 1RM Front Squat
Sets 3-4: 55% 1RM Front Squat
Sets 5-7: 60% 1RM Front Squat
The goal of the Box Front Squat is to come to a dead stop on the box for a brief moment to stop momentum before standing up aggressively.
Choose a box height that is just below parallel (you can also stack plates)
***You will not rock back onto the box like a traditional Box Back Squat
THEN.....
5 Sets:
1 "One and One Quarter" Front Squat
1 Front Squat
Set 1: 50% 1RM Front Squat
Set 2: 55% 1RM Front Squat
Sets 3-5: 60% 1RM Front Squat
The "one and one quarter front squat" is designed to strengthen the bottom most part of the squat
In the "one and one quarter squat", you'll squat to full depth, stand to about parallel, and then return to the bottom before standing to full extension
Record: Set 5-7 @ 60%
B: Metcon (Time)
5 Rounds of "Nate"
100 Double Unders (150 Single Unders or 10/8 Ski)
4 Rounds of "Nate"
100 Double Unders
3 Rounds of "Nate"
100 Double Unders
2 Rounds of "Nate"
100 Double Unders
1 Round of "Nate"
*"NATE" is 2 Ring Muscle-ups
4 Strict Handstand Push-ups
8 American Kettlebell Swings (R+70/53, Rx 53/44)
**Scale "Nate" to:
2 Strict Chest To Bar
4 Inverted Handstand Pushups, Feet on Box or Strict DB Press
Max "Macho Man" Complexes (R+ 225/155, Rx 185/125)
1 Round of "Macho Man" is:
3 Power Cleans
3 Front Squats
3 Push Jerks
*In this effort, we have 2 x 3:00 windows to accumulate max reps of the ladder complex. Wherever you finish the first 3:00, that will be your start for the second interval.
In other words, if we finish with 2 power cleans on the first round of 185/125 barbell, we'll rest 3:00, and then begin our second interval starting with the third power clean of that same bar. You are allowed to pick up in the middle of a round, it doesn't have to be a fully completed round. Macho Man" sets do not have to be completed unbroken.
***We will be repeating this benchmark at the end of the training cycle.
B: Metcon (Time)
Buy-In: 15 Clusters (R+135/95, Rx 115/75)
3 Rounds:
21/15 Cal Row Bike, Row Ski
15 Chest to Bar Pull-ups (Scale to Pull-ups, Jumping Pull-ups or Ring Rows)