151105 Thursday – “Jackhammer Whooping”
Mobility: Ankle mobility
Skill Practice Warm Up: None. (Spend more time on handstand push-up progressions, nobody should attempt HSPU in this workout unless they have done some during skill warm ups on other days).
Super Set: none
Metabolic Conditioning: “Jackhammer Whooping”
For time. 22 minute time cap.
Performance: 5 rounds*, Athletic/Health: 4 rounds
8 hang power cleans (Advanced: 155lbs, Athletic: 95lbs*, Health: 53lbs)
Handstand push-ups- Performance: 8 reps, Athletic*: 4 reps, Health: 8 dumbbell strict presses)
60 double unders* (Athletic: 30 including attempts, Health: 20 attempts)
1 minute rest
*Women’s “As Prescribed” weights and reps (Rx)
Note: HSPU are head to floor OR head to 1 abmat with hands on 25lb bumper plates
Scaling Guide: 12 – 20 minutes.
Log your results online by clicking here.
Compare to: June 18, 2014
Coaching Tips: Pick a weight you can do unbroken on the first set (but not necessarily on the rest). The handstand pushups are kipping, but only do them if you can do 3+ unbroken (don’t break your neck!). If you do the 4 rounds and you finish in 14 minutes or less, you should consider doing the 5th even if you planned on doing the “Athletic”.
Optional ‘Cash Out’: 800 meter run