13 Oct 2015

WU:  Lower body lift & upper body lift prep
Mobility

HSPU DAY 1:

Phase 1:  10 MIN EMOM 3-8 reps regular push ups (at whatever level you can do them).  If you can no longer do 3, adjust progression to an easier one where you can get all your reps done. If you can do 8 reps all the way through, move to a harder progression

Phase 2:  10 walkouts, getting hands as close to your feet as possible

Phase 3:  Accumulate 20 knee on box handstand push ups.  Go up 5/week until you are at 40.  Each week make it a little more difficult by using a higher box or moving hands closer to the box

Phase 4:  5 x 5 box push ups from full pike position

Phase 5 & 6:  4 sets 1-3 deficit handstand push ups, start with small deficit and each work increase reps until you can get to 5, then increase deficit

Wendler Week 2:  Back Squat / Front Squat / Bench Press

SILVERS:
JMSU WU
Strength:  Bench Press 3 x 5, last set is max reps (incr weight each set)

WOD:
IN TEN MINUTES:
200 Single skips
30 Push Press
MAX CAL ROW

*Depending on how many show up, may have to split class in half, one starts with wod, one starts with strength*