Don't forget to sign up for your classes! And keep the chalk in the bucket. Just a reminder, on Tuesday and Thursday at 6:30 pm, we are still running fudamentals classes. The 6:30 pm group class will be Group Warm Up: AMRAP 7 mins Turkish Get-up, alternating arms. Use light kettlebell. Skill/Strength: Pushups/HSPU Test: Do 1 MAX set of Strict pushups. Standard is chest to floor. NO KNEES. If you need to scale push-ups, use abmats to shorten ROM. THEN: If you can do 10 strict pushups, you may do HSPU for the main set. If you can't do 10 strict pushups, you will stick with pushups for the month. Set: 3 sets of 5 to 8 pushups/ HSPU (strict). Rest 2 to 3 minutes between sets. Do mobility/ stretching during the rest. Standard for all pushups is chest to floor/plate/plates. Find a plate or set of plates(abmats) you can do 5 to 8 strict pushups/HSPU. If your chest does not touch, it does not count. HSPU standard is head to floor or 1-3 mats. You can do deficit HSPUs if head to floor is too easy or use plates or parallets for depth. WOD: 3 rounds 50/35lb DB waiter walk, 100 meters, right arm 30 GHD situps 50/35lb DB waiter walk, 100 meters, left arm 30 Back extensions Bill Grundler 14:04, Kevin Montoya 16:46, Justin Judkins 21:21 .Scaling: If you have not done GHD situps before, or have not been doing sets consistenly, we highly recommend doing only 10 or 15 GHD situps with a combo of situps. Good mornings with 45/35lb bar or pvc are acceptable scaling for back extensions. Comments are closed.
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