15 PVC pads thrus
10 Pause Strict Press (barbell)
10 Pause Split Jerk (barbell) *Pause at bottom of dip and pause at catch position
Split Jerk (20 Minutes)
5 x 2 @ 75% of 1RM
*Hit all 5 sets in the 70-80% range here. Do footwork drills (no bar) between each set! Work on building muscle memory in your footwork. Reps, Reps, Reps!
5 Rounds for Time:
20/25 Calorie Row
16 Chest to Bar Pull Ups
9 Strict HSPU (*Strict Deficit Handstand Push Ups (2/4″)
*25 plates for women 45s for men
20 Minute Time Cap
*Stagger the start by 2:00 if needed. I have listed the scaling options below. The HSPU are the challenge, but were continuing to build a strong overhead position. This is a Regional workout from 2015. This is about getting good work in for 20 minutes.
16 CTB Pull Ups – 16 Pull Ups -16 Banded CTB Pull Ups -16 Inverted Rows
9 Strict Deficit HSPU – 9 Strict HSPU – 9 Deficit Kipping HSPU – 9 Kipping HSPU – 9 Double Dumbbell Strict Press (heavy)
**EVEN IF YOU ELEVATE THE SURFACE ON HANDSTANDS STRICT WORK IS WHERE ITS AT TODAY!!