elitelhenice
srp 18

17.8. 2019 WORKOUT

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Warm up: Three rounds, not for time, of: 400 Meter Run 70 Double unders 5 Wall walks 1 Rope Climb from L-Seated Position 1 Rope Climb

 

Strength: Back Squat *Set 1: 5 reps with 70% of 1-RM *Set 2: 3 reps with 80% *Set 3: 1 rep with 90% *Set 4: 10 reps with 72% Rest 2 minutes between sets.

 

Workout: Complete as many reps as possible in 10 minutes of: 3 Strict Handstand Push-Ups 3 Power Cleans (70Kg/45Kg) 6 Strict Handstand Push-Ups 3 Power Cleans (70Kg/45Kg) 9 Strict Handstand Push-Ups 3 Power Cleans (70Kg/45Kg)

12 Strict Handstand Push-Ups 6 Power Cleans (70Kg/45Kg) 15 Strict Handstand Push-Ups 6 Power Cleans (70Kg/45Kg) 18 Strict Handstand Push-Ups 6 Power Cleans (70Kg/45Kg) 21 Strict Handstand Push-Ups 9 Power Cleans (70Kg/45Kg) Etc., adding 3 reps to the Strict Handstand Push-Up each round, and 3 reps to the Power Clean every 3 rounds.

 

Rest 5 minutes

Complete as many rounds and reps as possible in 10 minutes of: 10 Toes to Bar 10 Deadlifts (90/60Kg) 10 Bar-Facing Burpees

 

Postworkout:

Three sets of: Max Strict Pull-Ups 100-Foot Plate Pinch Walk (15/10Kg) 20 Good mornings 100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)* Rest 90 seconds

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