🌞NORMAL SCHEDULE FOR THURSDAY🌞
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)
2. Technique review/Deliberate Practice: The Handstand Push-up. (5 min)
👉Do 3x5-7 at the most challenging iteration you can perform with deliberate and precise form or Practice the Open Standard for those of you who are participating this year.
Rest 2:00 between sets(10 min)
(3-2-1 is considered 1 Wave. 📶Ascend up in weight within each wave. You should drop the weight down for the next wave but it should be starting out heavier than the previous wave. For example, 135x3, 155x2, 175x1. Then 155x3, 175x2, 195x1 etc.)
4. Warm up: deadlifts for Diane(10 min)
21-15-9 reps for time of:
LIII: as rx’d(If you have completed Diane RXds many times under 5 minutes, do Strict HSPUs today).
LII: deadlifts @ 60% of 1RM (up to 225/153lbs). Sub Pike Press on Box, Down Dog Pike Press or DB Press as appropriate.
AMRAP :75 deadlifts. If you get to 21 before time is up, move on to...
AMRAP :75s HSPU. If you get to 21 before time is up, move on to...
AMRAP :60s deadlifts. If you get to 15 before time is up, move on to...
AMRAP :60s HSPU. If you get to 15 before time is up, move on to...
AMRAP :45s deadlifts. If you get to 9 before time is up, move on to...
AMRAP :45s HSPU. If you get to 9 before time is up, you're done.
LI: six rounds not for time of 5 deadlifts and 5 pike presses or dumbbell presses. Rest 30s between sets.