WOD Blog
 | Tue, Sep 28 2021 |  |
| Tues Sept 28 2021 Strict HSPU | Tue Sept 28 2021 Clean and Jerk | Pick Your Poison | Tue Sept 28 2021 Push |
Tues Sept 28 2021 Strict HSPU
(Reps)
During Warmup
Strict Handstand Push-Ups
[BASED ON MAX UNBROKEN SET]
If 5-9 Unbroken: 5-4-3-3-2
If 10-14 Unbroken: 9-9-8-7-6
If 15-19 Unbroken: 12-12-10-8-6
If 20-24 Unbroken: 18-16-14-10-6
If 25 Unbroken: 20-20-16-12-8
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Tue Sept 28 2021 Clean and Jerk
(Weight)
Behind The Neck Split Jerk
3 Sets:
3 Behind The Neck Split Jerks @ Light Weights (3 Second Pause in Split)
(from rack if desired)
Power Clean & Push Jerk
3 Sets:
3 Power Clean
1 Push Jerk
75% of Max Clean and Jerk
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Pick Your Poison
(Rounds)
'Pick Your Poison'
AMRAP 10:
1 Push Press 95 / 65 lb 55+65/45
1 Burpee Box Jump Over
2 Push Press
2 Burpee Box Jump Over
3 Push Press
3 Burpee Box Jump Over
...
[Continue Adding 1 Rep To Each Movement]
Strategy
THE BIG TAKEAWAYS
1. The early rounds will go by very fast, so let's not push too hard and risk burning out with half the workout to go.
2. We want to make this as cyclical as possible by finding a pace that we can manage and maintain for the entire 10 minutes.
3. A quick break in the later rounds on the push press isn't a disaster if we are disciplined with picking it back up.
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Tue Sept 28 2021 Push
(Check In)
Accessory: Pushing
3 Rounds:
20s Seated Strict Presses
10s Seated Barbell Overhead Hold
20s Seated Strict Presses
10s Seated Barbell Front Rack Hold
Barbell: 45 / 35 lb
Stimulus
- This is 3 continuous rounds without rest between. The goal is to keep the bar at our above shoulder height for the entire 3 minutes.
- Pause as much as needed on the strict presses.
- The seated strict presses should be performed while sitting on a bench or box where you are at or just above parallel. Both of your feet should be planted on the ground.
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