Skill:
Handstand Push-up Progression (as a class) Athletes will perform 5-10 of each progression working to find the most difficult option they can complete with good technique.
Strength:
Back Squat
Working Weight / Training Max @90% [1RM] or @100% [3RM]. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
1x5@75%ww
1x3@85%ww
1x1+AMRAP@95%ww
WOD:
15 min AMRAP:
30 Doubles / 60 Singles
15 Wall Balls (20/14)
5 Handstand Push-ups / Box HSPU / HSPU variation
@Home / No Barbell Option:
15 min AMRAP:
30 Doubles / 60 Singles
15 Goblet Squats (30-35/20-26)
5 Handstand Push-ups / Box HSPU / HSPU variation
NOTES: Score Time and record Wall Ball weight. The HSPU may be either kipping, strict, performed with up to one AbMat under the head, or one of the modified variations.
Accessory Work:
Mobility / Pre-hab Segment:
Ankle mobility with dumbbell: 3-4 sets on each side for 15 seconds at a time. (Must watch video, DB portion begins at 4:00)
Elbow mobility and strength in rotation:
Empty barbell curls with a negative throughout extension. Index fingers placed on barbell knurls (wide grip). 4 sets of 8-10 reps.