Wednesday, April 11, 2018

STRENGTH

Max Strict Handstand Pushups (Take a couple warm-up sets and then go for it)
Spend about 5 min to find max number of strict handstand pushups

Scaling options:
- Do NOT stack abmats, instead use a plate + single abmat
- Max help = 25# plate plus an abmat
- Strict press if need more help than above
- If you know you can do more than 10 straight, work to find max deficit

Max Strict Pullups (Take a couple warm-up sets and then go for it)
Spend about 5 min to find max number of strict pullups

Scaling options:
 - find the band you can do at least 3 with NO kipping or bouncing
- if you know you can do more than 10 straight, work instead to find max weighted single

Max Strict Ring Dips (Take a couple warm-up sets and then go for it)
Spend about 5 min to find max number of strict ring dips

Scaling options:
- find a band you can do at least 3 with NO kipping or bouncing
- if need more than band, use box dips and measure where your feet are
- if you know you can do more than 10 straight, work instead on heaviest weighted single

METCON (Time)

100 wallballs for time - at the start and every 2 min - 3 sandbag cleans over the shoulder 100/70

TIme cap = 14 min