Strength
Jump Cycle
A1. Standing Dumbbell Jumps
3x 3-5 reps for max height
+
A2. Every 2:00 x5 sets
30′ Power Skip for height –> into 2 max broad jumps
Conditioning
5-8-13 Reps for Time
Strict Handstand push-ups/ box pike / Z press
Deadlifts
* 200m run between rounds
Cap – 10 min cap
Notes
Today’s workout is a ascending rep scheme of strict handstand push ups and deadlifts with a 200m run between rounds.
The Strict handstand push-ups should be smooth where you can stay chipping away at the reps. For the set of 5, you should be able to perform them in 1-2 reps. From strict handstand push ups, we will go to box pike, or Z- press with a heavy weight
The deadlift should be heavy, but something that is done either unbroken or 2 sets for each set.
The run should be a place to shake out the arms and take a breath.