200m run
Handstand push-up
Chest to bar pull-up
Post time to comments.
Coach's Notes. (standard start times of 0545, 0630, and 0700, warm up prior and be ready to "3, 2, 1...Go" at these times)
Fun little oddball format today. HSPU and CTB are demanding movements, so we're going to start strong and taper the workload each round. The challenge to you, dear athlete, is to maintain intensity and push hard every round. Each round is easier than the last. Yank that mental lever every time you feel the need to rest and just keep on truckin'.
Quick review of movement standards:
- HSPU. Rx is on the floor (or use 2 plates and an abmat), head level with the hands at the bottom and full lockout of the arms at the top. If scaling, maintain full range of motion across all of the variations (see video below for ideas -- facing the wall at an incline, elevated/piked off a box, or from the ground in a "downward dog" type piked position). One exception -- if you are close on a Rx HSPU, stack an abmat or 2 to set a consistent target for your dome while slightly shortening the distance traveled.
- CTB Pull-up. Pretty simple -- arms fully extended at the bottom, chest in contact with the bar at the top. Scale with standard pullups, or STRICT banded CTB pullups. Would actually prefer to see the latter to help develop strength pulling through a greater range of motion. Shoot for the lightest band needed to get you there.
Training Videos.
- "Handstand Pushup Progressions" - Paradiso CF video, lots of scaling variations/progressions. Tight core, tight butt, as close to vertical and a hollow body position as possible. Don't hyperextend your back like the Invisible Man has you trapped in a Boston Crab.
- "Chest to Bar Pullups" - quick demo from the same folks. Experiment with a slightly wider grip to improve your ability to recruit your lats at the top of the movement.