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Strict Hand Stand Pus ...

"Bad Blood"

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Workout

TUESDAY 4.9.19

WU:

500M Row
Foam Roll
Banded Shoulder Distraction
Group Warm-Up

1: Strict Hand Stand Push-Ups (10 Sets: 30% of Max Strict Handstand Pushups)

If modifying, use last week's test movement.

MC: "Bad Blood" (5 Rounds for reps)

5 Rounds:
1:00 - Max Burpee Box Jumps (24"/20")
1:00 - Power Cleans (155/105)
1:00 - Assault Bike Calories
1:00 - Rest

EC: Metcon (No Measure)

2400M Row

EXTRA CREDIT:

2,400 Meter Row
Meters 0-200 - 2K Pace + 15 Seconds
Meters 201-400 - 2K Pace + 10 Seconds
Meters 401-600 - 2K Pace + 5 Seconds

Not for score, and rather for recovery and pacing practice.

Let's take an athlete who has a current/estimated 2K row time as 7:00 flat. Their average /500m pace for that effort would be 1:45. So for today's workout, they would complete:
Meters 0-200 - 2:00 / 500m pace
Meters 201-400 - 1:55 / 500m pace
Meters 401-600 - 1:50 / 500m pace

After completing the last 200 meter portion above, we roll directly back to the first pace. Repeating this for a total of (4) iterations, we have our 2,400 meter row.

Whiteboard:

Tuesday, April 09, 2019

Male Clients