7+ rounds for most athletes.
Athletes should be able to do 5+ reps of whatever version of the handstand push-up chosen.
Great opportunity for athletes to get after a more challenging gymnastics movement.
Power cleans should be fast touch-and-go reps.
Power clean (135/95 lb)
Deficit handstand push-up (4/2 in)
Power clean (95/55 lb)
Deficit pike push-up (3/1.5 in)
Power clean (65/45 lb)
DB shoulder press (20/15 lb)
1:00 max distance handstand walk or max rep wall walks
– Rest 1:00
:30 double forearm stretch
:30 lacrosse ball pec mash/side
WHITE BOARD BRIEF
Target | 7+ rounds
Today provides a great opportunity for you to get comfortable with being uncomfortable and to get exposure to a higher level gymnastics movement.
Even if you have kipping handstand push-ups, but can’t perform them from the deficit, you’ll scale to a piked variation to build your skills and strength at the deficit.
The goal is to get as many of you as possible inverted today! That includes in the pre-workout skill work where we’ll work on handstand walks or wall walks.
The power clean load should be one you can move for touch-and-go reps for sets of 10+.
In the warm-up, everyone will go through a handstand push-up progression, working towards the deficit. This will guide you to what to use as a scale for the workout if needed.