Saturday December 3rd
22.02.03
INTENDED STIMULUS
Partner workout based on the hero workout, Holleyman.
20-30 rounds.
Loading should allow cleans to be completed in :20 or less. Singles are perfectly fine.
Maintain the skill of the handstand push-up as best as possible.
RX
AMRAP 30 with a partner:
10 wall-ball shots (20/14 lb)
6 handstand push-ups
2 squat cleans (225/155 lb)
LEVEL 2
AMRAP 30 with a partner:
10 wall-ball shots (16/10 lb)
6 pike handstand push-ups (box)
2 squat cleans (155/105 lb)
LEVEL 1
AMRAP 30 with a partner:
10 wall-ball shots (12/6 lb)
6 push-ups
2 squat cleans (95/65 lb)
SKILL WORK
Rest, stretch, recover
STRETCHING
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side
WHITE BOARD BRIEF
Target rounds | 20-30 rounds.
Today’s workout is an inspiration from the hero workout, Holleyman. It is also an opportunity to work out with a partner and have a little fun on a Saturday.
Communicate with your partner on how you want to break up the reps/rounds. Maybe you and your partner want to alternate full rounds. Or maybe you want to break up the reps evenly within each round. Either can be effective. Just be sure you and your partner are on the same page.
Remember that the squat clean is in the middle of the workout. Choose a weight that allows you to complete the 2-reps in :20 or less. It is perfectly fine if you have to perfect two singles. However, this should not be a weight that feels like a 1-rep max on every round. Remember, you are trying to complete 20-30 rounds with your partner.
