WOD Blog
 | Tue, Aug 31 2021 |  |
| Tue Aug 31 2021 Strict HSPU | Tue Aug 31 2021 Clean and Jerk | Going Down Swinging | PowerAbs Day 1 |
Tue Aug 31 2021 Strict HSPU
(Reps)
On own during warmup
Strict Handstand Push-Ups
[BASED ON MAX UNBROKEN SET]
If max was 5 Unbroken then: 4-3-3-2-1
10 Unbroken: 9-8-7-6-5
15 Unbroken: 12-10-8-6-4
20 Unbroken: 18-15-12-8-4
25 Unbroken: 20-16-12-8-4
Stimulus
- We are basing these sets today on our max effort set from last week. If you chose to sub the handstand push-ups for another movement, or if you used risers last week, use that same variation today.
- If we haven't performed a max unbroken set of these, or don't have an idea to estimate, do that here so that moving forward we are able to progress.
- We want to aim to complete these sets unbroken. It's ok if not, but that is our goal.
- Rest as needed between sets, but take note of our rest periods for future sessions.
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Tue Aug 31 2021 Clean and Jerk
(Weight)
Split Jerk Strict Press
1 Sets:
5 Split Jerk Strict Press @ Light Weights (presses with feet in the split position)
Clean and Jerk
3 Sets:
3 Power Clean
1 Push Jerk
All Sets @ 65% 1RM clean and jerk
2 sets
3 clean pulls
90%
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Going Down Swinging
(Time)
'Going Down Swinging'
10-9-8-7-6-5-4-3-2-1:
Thrusters 95/65. 75 / 55 lb
Toes to Bar
Lateral Barbell Burpees
15:00 TIMECAP
Strategy
- The first three rounds (10-9-8) account for just over half of the reps of the entire workout. So let's respect the reps these first three rounds so we can be in a position to finsh the workout faster than we started.
- Breaking the thrusters and toes to bar into two sets early with a quick break could be a good strategy to allow for us to hold onto the bars in the middle rounds.
- Recover on the burpeees early on. Find a smooth steady pace as the real seperator in this workout is who can hold on for big sets on the bars.
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PowerAbs Day 1
(Check In)
See video https://www.youtube.com/watch?v=CJeKMMKrVSw&feature=youtu.be
2 Rounds for each level
Level 1
:30 on / :30 off
- Mountain Climbers
- Hollow Hold
- Plank Hold
- Superman’s
- Bent Knee Windshield Wipers
Level 2
:40 on / :20 off
- Mountain Climbers
- Hollow Hold
- Plank Walk Ups
- Superman’s
- Windshield Wipers
Planned: Tue,Aug31,2021 Mon,Aug23,2021 Mon,Aug16,2021 Mon,Aug9,2021 Mon,Aug2,2021 Wed,Oct28,2020 Thu,Oct22,2020 Fri,Oct16,2020 Mon,Oct5,2020
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