Banded 7s – perform 7 reps of each movement
1. Shoulder Activation Plus
Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets:
1:00 Ski OR Row (moderate)
10 banded good mornings
10 Single Arm Kettlebell Suitcase Deadlift (each arm, moderate)
:20 Handstand Hold into 10 shrugs in the handstand
:20 Wall Facing Handstand Hold into 10 shrugs in the handstand
:10 Free Stranding Handstand Hold OR Practice
-Then-
Warm Up to workout weights w/10ft Handstand Walk after each set.
3. Workout Prep
1 set (at workout pace):
2 sets:
3 Deadlifts (at workout weight)
3 Handstand Push Ups
2 Deadlifts (at workout weight)
10ft Handstand Walk
1 Deadlifts (at workout weight)
1 Wall Facing Strict Handstand Push Ups
3 Position Power Snatch (Floor, Above the Knee, High Hang)
*Do a set every 1 minute and 30 seconds.
3 Position Power Snatch @ 55% 1 RM Power Snatch
3 Position Power Snatch @ 60% 1 RM Power Snatch
3 Position Power Snatch @ 65% 1 RM Power Snatch
3 Position Power Snatch @ 68% 1 RM Power Snatch
3 Position Power Snatch @ 70% 1 RM Power Snatch
2 sets:
21 Deadlifts (225/155)
21 Handstand Push Ups
-rest 1:1 b/t sets-
2 sets:
15 Deadlifts (275/185)
75ft Handstand Walk
-rest 1:1 b/t sets-
2 sets:
9 Deadlifts (315/225)
9 Wall Facing Strict Handstand Push Ups
-rest 1:1 b/t sets-
Scaling:
Handstand Push Up —–> Pike Push Up or Seated Dumbbell Strict Press
Handstand Walk —-> Modified Inchworm
Wall Facing Handstand Push Ups—–> Seated Dumbbell Strict Press
2,000m Row Progression – Week 1 Day 1
3x (200m at Fast, 150m at Easy)
3x (200m at Fast, 125m at Easy)
3x (200m at Fast, 100m at Easy)
Total: 2925m