Poliquin step up https://www.youtube.com/watch?v=ycTK-ISOr2I
5 rounds -20 reps per leg Time cap = 20 min
Scale the drop. No more than 6 inches below the slant board. We won’t use any weight today If the poliquin step is painful scale back to patrick step https://www.youtube.com/watch?v=lTktLtISKek
Part 2
5 rounds
-5 reps Nordic curl negative (descent only) https://www.youtube.com/watch?v=BJpGAI7U9lk
-5 reps reverse Nordic https://www.youtube.com/watch?v=qvwZL96Pukw Time cap = 14 min
10 rounds in 20 minutes
-5 ATG split squats per side https://www.youtube.com/watch?v=eJcvTOk5TOw
Use up to 25% of bodyweight per hand for males or 20% for females, on flat ground with hamstrings completely covering the calves.
Second Workout:
-100 weighted tibialis raises https://www.youtube.com/watch?v=oRgIQwbsfm4
-100 soleus calf raises on slant board https://www.youtube.com/watch?v=SsKyb-WpVZg
5 rounds for time of:
-15 strict handstand push-ups
-15 strict ring dips
-1,000-m row
Scaling:
Beginners can scale the row to 750m
Feel free to break up gymnastic sets early and often. Break up HSPU and dip sets before you reach failure except for the last round.
Today we won’t substitute wall walks for Handstand pushups. Instead use pike or box pushups to scale down. Scale up by facing the wall or doing free standing HSPU
For all HSPU or pike pushup variations, focus on
-vertical forearms
-getting the head far in front of the body
-keeping elbows in. No flaring
-hollow body
https://youtu.be/yxxjeyGNPy4?t=62
Scale dips using a band.
Or ring push ups.
https://youtu.be/NjujVHxnstc?t=52
Tr to use turn out https://www.youtube.com/watch?v=ho5zq8PbHno
Partner workout = “31 HEROES”
31:00 AMRAP
-8 thrusters (up to 155/105)
-6 rope climbs
-11 box jumps (up to 30/24″)
-400m sandbag/D-ball run . For D-ball, no more than (50/40)
This is a Partner Workout. Partner 1 will perform the AMRAP of thrusters, rope climbs, and box jumps while partner 2 runs 400m with a sandbag. When the 400m sandbag run is completed, partners will switch places. Partner 2 picks up where partner 1 left off on the AMRAP while partner 1 completes a 400m sandbag run. Partners will continue to alternate in this fashion for 31 minutes. An odd person out can Shadow a partner in a team of 3.
Rope climb Scaling:
-Legless V or L-sit rope climb
-Legless rope climb
-Rope row: 2 rope rows = 1 rope climb. Start lying on back with shoulders flat on the floor. Keep body -rigid with hips as straight as possible until you return to this position.
-Ring row: 10 ring rows = 1 rope climb-
10min work through complex:
-3 Clean DL -3 Clean High Pull -3 Muscle Clean -3 Slow front squat
Increase weight as capable. Rest as needed
10min: -3 power Clean to Pause + front squat. Increase weight as capable. Rest as needed
10min: -3 hang squat clean. Increase weight as capable. Rest as needed