1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
2. Strength Prep
- 2 Power Cleans + 1 Push Jerk @ 65% 1RM
- Front Squats: build up to a heavy triple, followed by a heavy double and finish with 3 sets of heavy singles.
3. Workout Prep
2 sets:
5/4 Calorie Assault Bike (workout pace)
2 Handstand Push ups
3-2-1-1-1 Front Squat (build up in weight)
Cameron Frye
Freedom (RX’d)
Every 5:00 (3 sets)
30/24 Calorie Assault Bike
Max Unbroken Handstand Push Ups
*Kipping HSPU: every rep = 3 second off the set time
*Strict Handstand Push Ups: every rep = 5 seconds off the set time
Independence
Every 5:00 (3 sets)
24/20 Calorie Assault Bike
Max Unbroken Handstand Push Ups
*Kipping HSPU: every rep = 1 second off set time
*Strict Handstand Push Ups: every rep = 3 seconds off set time
Liberty
Every 5:00 (3 sets)
20/16 Calorie Assault Bike
Max Unbroken Push Ups
*Push up: every rep = 1 second off set time
-
Target number of reps each set:
Kipping HSPU: 10+ Reps
Strict HSPU: 5+ Reps -
Minimum number of reps before scaling:
Kipping HSPU: 6 Reps
Strict HSPU: 3 Reps
- 1 min lying 90/90 hip stretch (each side)
- 1 min overhead elbow grab tricep stretch (each side)
- 1 min tricep lacrosse ball smash (each side)
5 sets of: 2 Power Cleans + 1 Push Jerk @65% of 1RM
* Complete a set every 1:30 *