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).

Strength: none

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

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