Wednesday January 18th
23.01.18
HUMP DAY HELP
INTENDED STIMULUS
Athletes should get 3-4 rounds.
This workout will test stamina of the upper body and the midline.
Shoulder presses and Med Ball GHD sit-ups should be unbroken for first couple rounds at least, but may be unbroken strategically as the workout goes on.
Practice building stamina in a challenging version of the L-sit that can be held for repeated :15-:20 sets.
RX
AMRAP 15:
1:00 handstand hold (every second is a rep)
1:00 L-sit
15 shoulder presses (95/65 lb)
15 med ball GHD sit-ups
LEVEL 2
AMRAP 15:
:30 handstand hold
1:00 L-sit w/knees bent
15 shoulder presses (75/55 lb)
15 med ball GHD sit-ups
LEVEL 1
AMRAP 15:
1:00 plank hold
1:00 seated leg raise hold
15 shoulder presses (45/25 lb)
15 sit-ups
SKILL WORK
Pre-workout:
On an 5:00 clock:
Max distance handstand walk
or
EMOM 5:00:
one movement from the progression
STRETCHINHG
2 sets:
1:00 foam roll quads/side
15 reach-roll-lift on foam roller
WHITE BOARD BRIEF
Target rounds | 3-4 rounds
Today’s workout will test your upper body and midline stamina.
Shoot for 3-4 rounds with unbroken sit-ups, handstand holds, and shoulder presses. The L-sit should not take more than 3 sets per round.
Use an L-sit option that can be held for repeated sets of :15-:20.
By the time we get to the workout, you should have an appropriate scale for the L-sit that you can maintain for the whole workout.
Before the workout, we’ll spend time working on the handstand walk. Let’s get uncomfortable and push the limits on this skill. Try and get inverted!
