Hang Time
Tuesday, September 29, 2015
Hang Snatch:
- Build to a 3 rep max, then 3 reps @ 95%, 3 reps @90%
Push Jerk:
- Build to a 5 rep max, then 5 reps @ 95%, 5 reps @90%
Bill locking out a hspu during Open Wod 15.4.
Then,
3 rounds: Every 4 minutes, complete:
- 400 Meter sprint then, max rep unbroken strict handstand pushups + max rep unbroken kipping pushups
Core/Accessory:
- Barbell bent over rows: Work up to a 5 RM.
Your goal today, for the hang snatch and push jerk, is to to go heavier than last week. Heavier can mean 5lbs or 20lbs. It is up to you, but go off of how you feel. The metcon is going to be 400 meter sprints followed by some handstand pushups. For RX you will start with unbroken strict pushups. Once those fail move to unbroken kipping pushups. Tier 1 will be unbroken kipping, T2 unbroken with abmat and T3 unbroken floor pushups.