Strength
Part 1:
Complete 4 sets of 3-5 reps @ 31X1 tempo of one of the variations of handstand push up.
Part 2:
Complete 3 Sets of:
- 5-7 Push Ups (ring, pseudo planche, or regular) @ 2111
- 5-7 Strict Pull Ups (ring, bar, or ring row) @ 2011
Notes
We are working on our strict handstand push ups this month. You will begin by choosing an exercise from this progression and completing 3 sets with a tempo on every rep.
Part 2 involves three sets of an easier push/pull exercise.
Conditioning
For time:
- 21 Shoulder to Overhead
- 12 Bar Muscle Ups or 21 Pull Ups
- 15 Shoulder to Overhead
- 9 Bar Muscle Ups or 15 Pull Ups
- 9 Shoulder to Overhead
- 6 Bar Muscle Ups or 9 Pull Ups
12:00 time cap
Notes
Our workout today is a couplet of shoulder to overhead and bar muscle ups or pull ups. Your score is the time to complete all the prescribed reps or the number of reps completed under the 12-minute time cap.
Use a light-moderate weight on the shoulder to overhead and aim to complete each round in 1-2 sets.
Aim to finish the bar muscle ups or pull ups in 2-3 sets each round. You may adjust the rep scheme or substitute a pulling variation that allows you to maintain the desired stimulus.