160522 Sunday – “Jackhammer Whooping”

Mobility: Shoulder

Gymnastics Skill Practice Warm Up: Spend 3 Sets progressing thought:

5-10: Parallette Push Up,

1-5 ring dips, and/or

1+ Muscle Ups.

If you are unable to do 1 strict ring dip, you will be doing 3 sets of push ups or if you are unable to do muscle ups you can do 1 set of push ups and 2 sets of ring dips.

An example would be Set 1: 10 Push Ups, Set 2: 4 Ring Dips, Set 3: 4 Ring Dips or Set 1: 8 Push Ups, Set 2: 8 Push Ups, Set 3: 6 Push Ups.

Spend no more than 8 minutes getting this done.

Strength: None

Super Set: None

Metabolic Conditioning: “Jackhammer Whooping”

For time.

Performance: 5 rounds*, Athletic/Health: 4rounds

8 hang power cleans (Advanced: 155lbs, Athletic: 95lbs*, Health: 53lbs)

Kipping 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: 10 – 20 minutes

Log your results online by clicking here.

Compare to: November 5, 2015

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’: None.

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