Friday 09032021

– Take note of the amount of time needed between sets in order to see progress as we move forward with this progression.

– We are shooting to make these unbroken sets each time, but it’s OK if not.

– If you modified your ring dips last week, use the same modification this week.

– The strict handstand push-ups should be completed in no more than 3 sets. Reduce the reps if needed.

– The deadlifts should be challenging, but we should still be able to complete the 9 reps in 2 quick sets each round.

– Atheltes can look to complete 5+ rounds in each AMRAP.

– Score: Enter Rounds+Reps For Each AMRAP.

Strategy

– In both of these AMRAP’s, we can use the clock to our advantage. If we want to get 5+ rounds we’ll need to complete each station in just under a minute. We can think of this workout almost like 2 alternating EMOM’s. Find a steady, consistent pace and try to hold.

– If strict handstand push-ups tend to trip you up, plan for 2-3 quick sets. We are better off breaking early and keeping our sets consistent, than going for big sets in the beginning and get down to singles the 2nd or 3rd round in.

– The if planning to break the deadlifts, be sure to be diligent about getting back to the bar as quick as possible.

– Focus on your transitions in this workout. Waste no time between stations and start to work as soon you get to where you need to be.

Modifications

15/12 CALORIE ROW

– 15/12 Cal Bike Erg

– 12/10 Cal Assault or Echo Bike

– 12/10 Cal Ski Erg

– 200m Run

DEADLIFTS

– Double Dumbbell or Kettlebell

– Step Back Lunges