Wednesday December 15th
21.12.15
INTENDED STIMULUS
10:00-12:00 CAP
Spend no more than roughly 1:00 on each movement.
Rx’d athletes should be able to complete 10+ MB sit-ups and 5+ strict handstand push-ups at a time.
Build to a heavy set of 5 push presses before the workout.
RX
5 Rounds For Time:
10 Strict Handstand Push-ups
20 MB Sit-ups (20/14#)
LEVEL 2
5 Rounds For Time:
5 Handstand Push-up Negatives / 10 Box Strict Pike HSPU
20 MB Sit-ups (20/14#)
LEVEL 1
5 Rounds For Time:
10 Seated DB Strict Press
20 MB Sit-ups (12/8#)
SKILL WORK
Pre-Workout:
5 Sets For Load:
5 Push Presses
STRETCHING
COACH-LED STRETCHING
2 Sets
:30 Couch Stretch/side
:30 Table Top Hold
WHITE BOARD BRIEF
Target | 10:00-12:00
This is a shorter workout after yesterday’s higher volume and lightweight take on Linda and before tomorrow’s heavy day. With volume and intensity of the testing this week, take advantage of this body-weight couplet to find intensity without beating up the body.
The combination of the strict handstand push-ups and the MB sit-ups will place a significant demand on the midline. Athletes need to focus on maintaining a tight midsection during the HSPUs to stay efficient, fast, and safe.
Athletes completing this workout RX should be able to complete 5+ strict HSPUs unbroken, and 10+ MB sit-ups. As the rounds progress, they may choose to break up the work into smaller sets, but must have the capacity to perform those large sets in early rounds.
If you can’t complete large, unbroken sets of strict handstand pushups, scale to pike push-ups from a box. Challenge athletes to complete all 10 reps unbroken to build strength and stamina simultaneously.
