Strength; Back Squat
3 sets x 3 @3010 (75%) *rest 2 mins between sets
EMOM x 12 mins
min 1) 5-7 Strict HSPU’s (scale with seated, unsupported KB/DB press x 10-12 reps)
min 2) :30 sec max rep Russian KBS (32/24kg)
min 3) Run 200m
Note from the Coach;
Hand Stand Push-ups certain require a certain amount of skill, but first you must have the prerequisite strength needed to perform the exercise safely…much like kipping pull-ups, etc. If you are going to do the HSPU’s today, make those 5-7 reps challenging depending on your ability level. If you cannot, work on building the strength needed instead.
Also, this Tuesday night Aug 11th, @7:30 we are having another Olympic Weightlifting Clinic with Sean Rigsby from MDUSA.
We have 20 spots available, and the cost is $10. There will be a sign-up sheet on the table in the gym