Saturday January 22nd
22.01.22
OPEN 15.4
INTENDED STIMULUS
Complex gymnastics and weightlifting at moderately heavy loads.
Ascending rep scheme with high amounts of muscular fatigue.
Shorter time frame that forces short rest and quick transitions.
Complimentary movement functions for high intensity.
RX
AMRAP 8:
3 handstand push-ups
3 cleans (185/125 lb)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
– Add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
LEVEL 2
AMRAP 8:
3 handstand push-ups/piked handstand push-ups
3 cleans (135/95 lb)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
-Add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
LEVEL 1
AMRAP 8:
3 hand release push-ups/box pushups
3 cleans (75/55 lb)
6 hand release push-ups
3 cleans
9 hand release push-ups
3 cleans
12 hand release push-ups
6 cleans
15 hand release push-ups
6 cleans
18 hand release push-ups
6 cleans
21 hand release push-ups
9 cleans
– Add 3 reps to the hand-release push-ups each round, and 3 reps to the clean every 3 rounds.
SKILL WORK
Pre-workout:
5 sets:
50-ft. handstand walk / :30 handstand hold / :30 kick up practice / :30 plank
STRETCHING
3 sets:
10 ATY raises
:30 doorway pec-stretch / side
WHITE BOARD BRIEF
Target | 15+ Handstand push-ups
This workout ascends in reps, but at different rates for each movement. The handstand push-ups increase by 3 reps each round. The power cleans increase by 3 reps once every 3 rounds.
This is a push-pull combination of movements, but the shoulders will still experience a large amount of localized muscular fatigue. Managing that fatigue and not failing reps will be important.
Athletes should be able to maintain sets of 3 on the HSPU with no more than :15 of rest between sets. The power cleans should feel heavy, but should be doable for touch-and-go reps if desired.
We should scale this workout so athletes can come out fast in the first few minutes. However, this is also a great opportunity to test HSPU capacity before the Open. As long as we avoid failed reps we can tackle this one as prescribed.
Before the workout we’ll work on handstand walking. Everyone can scale as needed, but the goal is to support our body weight via our hands to some extent unless we have an injury.
