Temporary

"Don't let your temporary circumstances become your permanent reality."

Warm up
Run 1 mile

5 RNDs
5 Bfly pull ups
10 Push ups
15 Sit ups (straight leg)
20 Squats

Yeah that was a warm up :).

Skill WOD
10 Strict Pull ups (TSC scheme, 3, 3, 2, 1, 1) only 1x
3 RNDs
10 HSPU scaled
10 Strict T2B - feeling good on these

TSC D1, WK2
I LOVE DL day :)
Deadlift @180# 3, 3, 2, 2
1x 10/10 1 Arm swing @ 20kg
1/1 Half TGU @20kg - larger load ... much more effort starting with confidence @ kneeling

Strength
E :30/10 minutes 2 Hang cleans @95#
OHS 3x7 @65#

MetCon
Holding over for tomorrow ;), tough day for timing,
Hello Cindy!

Conditioning
4 RNDs
Heavy bag work - 2 minute RNDs :30 Rest

• 1st) 1, 1, 2 - 2nd) 2, 2, 1 - 3rd) 1, 1, 2, 3 - 4th) 2, 2, 1, 3 
• Body punch end of each RNDs + 10 each side R/L kicks

Feels good to be back here!

Good read!
“If you could only workout for 15 minutes, 3 day a week—what would you do?” 
~ A question posed by Dan John
#1 Goal You Need to Answer

Pigeon

WARM UP
10 meter pigeon walk
5 kick to handstand
10 pvc oh squats
50 single unders


Pretty impressive!


 
SKILL
Kipping HSPU

WOD
Overhead Squat
5, 5, 5, 5, 5
5RM 95# - considering 95# was where I maxed out on my last 1RM OHS I am very happy with this.

Buy-out
3 RNDs
20 hollow rocks
1:00 planks - rotating plank to side plank
20 good mornings (bodyweight) - after tababa sit ups yesterday, these were shaky!

AMRAP

AMRAP 12

3 Snatch 55#
3 Pull ups on the rings
6 Push ups
9 Box Jumps 21"

9 RNDS +1 snach

last couple of rounds, snatches felt unsteady and more in the power position.
fun workout!

Skills:
HSPU progression
OHS

HSPU Progression Training

Handstand Pushups Progression
Intent: Increase volume under significant load, increase range of motion.

Plan: Do these as pre/post-WOD work, not to be done on days when the WOD calls for HSPU or significant pushing movements (ring dips, muscle ups, bench, pushups, press, push press, push jerk) or if still recovering from a WOD with significant pushing. All three days shouldn’t be done in less than a week of time.

Scaling: This progression should be good for everybody in the meaty part of the curve. People with significant upperbody weakness or folks that have a good amount of HSPU already will need to scale down/up.

Day 1
Death by Handstand Pushups (scaled to DB Press).

• Select a fairly heavy weight, you shouldn’t be able to get more than 6 rounds your first time through.
• Do one DB Press the first minute, two the second, three the third, etc.
• Keep track of rounds + additional reps.

Day 2

• 3-5 sets x 30 seconds, Handstand Hold

Day 3

• 3-5 sets x 5, Negative Handstand Pushups to greater depth.

I usually do two 45lbs plates with an abmat in between (to cushion hitting my head more than anything).

HSPU Progression:

• Current number of max set HSPU (non-kipping, hands just outside shoulders)
• If this doesn’t apply, max single set of DB Press at 55 lbs for guys, 35 lbs for gals (or a “heavy” weight scaled to your level). You can rest the weights on your shoulders, but don’t put them down.

 Let's give it a go! Thanks Brian PCF~