Gymnastic strength: Handstand Push Up Complex: 3 sets of: Max Strict HSPU into Max Kipping HSPU into Max Handstand Hold Rest 2 minutes Scale: 3 Supersets of: Max Pike Push Ups into Max DB Z-Press (moderate weight) into Max DB Z-Press Holds Rest 2 minutes
Skill: Week 2 of this complex, shooting for increased reps overall. Use the same weight if you’re scaling as the previous week! We’re going to be performing a HSPU complex today, to be done with no more than 1 mat. You will perform a max set of strict HSPU or pike push ups, then immediately (without coming off wall) go into a max set of kipping HSPU/Z-Press, immediately into a max hold at the top.
Conditioning: 6RFT (12 min cap) 5 Squat Cleans 135/95 5 Strict HSPU | Pike Push Ups | Z-Press 5 Box Jumps 30″/24″
Workout – Looking for a weight that we can cycle on the squat cleans (but is not required) and for scaling, a heavy weight on the Z-Press that we can perform no more than 6 or 7 reps of when fresh.