Coach Ayn demonstrating the fundamentals of midline stability and shoulder activation while on the pull-up bar.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 reverse lunges/side, 3 pistols from box/side, 3 pistols/side. If the advanced element is too challenging, repeat the version you can perform correctly. (10 min)
2. Front squat
Six sets to work up to the heaviest single you can handle today. (20 min)
3. Technique review: building the handstand push-up. (5 min)4. Five minutes to find the Push Away from Object (inverted, dynamic) exercise appropriate to your level of development. (5 min)
5.”Diane” 21-15-9 reps for time of:
- Headstand Push-ups
LIII: Your goal is to get 45 deadlifts and 45 handstand push-ups in under 6 minutes. Deadlifts @ 225/155lbs, HSPU to floor level. If you have completed Diane RXds many times, do Strict HSPUs today. LII: deadlifts @ 60% of today's 1RM (up to 225/155lbs). Headstand push-ups to no more than one Abmat--otherwise use some version of the pike press. Structured as follows: 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. Level I: six rounds not for time of 5 deadlifts and 5 pike presses or dumbbell presses. Rest 30s between sets.