Thursday 11.16
FIT
Warm Up: Push Press, Push Jerk, Split Jerk
A.
20 Minutes to establish a 1rm Shoulder to Overhead
B.
For time – 8 minute cap
21 Deadlifts
30 HR Push Ups/Incline Push Ups
15 Deadlifts
20 HR Push Ups/Incline Push Ups
9 Deadlifts
10 HR Push Ups/Incline Push Ups
COMP
Warm Up: Push Press, Push Jerk, Split Jerk
A.
20 Minutes to establish a 1rm Shoulder to Overhead
B.
“Diane” – 8 Minute Cap
21.15.9
Deadlifts 225/155
Handstand Push Ups
Score: A, weight. B, time.
Notes:
A, press, push press, push jerk, split jerk – keep to what you are most technically sound.
B. Keep the deadlifts pretty – The only scaling I will allow for HSPU is up to two mats under the head, that is all.
2017 11 15