21
Weightlifting
20 min to complete:
Back Pause Squat (1×4)
Back Squat:
– Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.
– Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.
Front Squat (3×5)
3 sets of 5 @ 70%
Metcon (Time)
For Time
10-9-8-7-6-5-4-3-2-1
Handstand Push-Ups
Alternating Dumbbell Snatch (50/35)
Rx+ Strict HSPU (70/50)
10-9-8-7-6-5-4-3-2-1
Handstand Push-Ups
Alternating Dumbbell Snatch (50/35)
Rx+ Strict HSPU (70/50)
Target time: 9-11 minutes
Time cap: 15 minutes
STIMULUS and GOALS
Stimulus for this workout is steady effort and moderate pacing. Difficulty of strict HSPU skill and heavy weight of Dumbbell snatch will cause most of athletes to strategically break sets (especially beginning sets that are larger) into small, quick sets on HSPU to avoid burnout and evenly-paced reps on Dumbbell snatch that may work better with transitioning on floor rather than in the air if athletes think that it will keep them moving without excessive rest due to heavy weight of Dumbbell.
Time cap: 15 minutes
STIMULUS and GOALS
Stimulus for this workout is steady effort and moderate pacing. Difficulty of strict HSPU skill and heavy weight of Dumbbell snatch will cause most of athletes to strategically break sets (especially beginning sets that are larger) into small, quick sets on HSPU to avoid burnout and evenly-paced reps on Dumbbell snatch that may work better with transitioning on floor rather than in the air if athletes think that it will keep them moving without excessive rest due to heavy weight of Dumbbell.
Higher skilled athletes should try to really push the pace after the set of 8.