Wednesday, October 12th

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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 4 of this complex (week 3 done on 9/30), 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.

Workout – Interval Work: AMRAP 12 40 DU/80 SU 5 Clean and Jerks 155/105 | 135/95 | 115/75 | 95/65 Rest 30s

Workout – we have a longer AMRAP for a couplet, except we will be enforcing :30 of rest after each round. Because of this we really want to push the pace on the C&Js, using the rest to recover our heart rate and get right back on the rope.