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 | Mon, Nov 4 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| WEIGHTLIFTING 11/4/19 | METCON 11/4/19 | SHRED 11/4/2019 | WARM UP 11/4/19 | Other Results |
WEIGHTLIFTING 11/4/19(Weight) WEEK 2 (Beat what you did last week!) 22 minutes: (complete 4-5 rounds depending on time) Pick one of the following overhead options: Strict Press Biased A1. Strict Press-5-5-5-5 A2. DB Push Press-10-10-10-10 A3. Handstand Hold-30 secs OR walk-10-20 m REST 2 minutes For this option athletes will perform 5 strict press, immediately into 10 DB Push Press, immediately into their handstand hold or walk. Start around 70-75% of best strict press and increase in load each round. Load may also be increased on the DB pair but the goal is to complete your set of 10 UNBROKEN. Handstand Push Up Biased A1. STRICT Handstand Push Up-5-5-5-5 (negatives or deficit) A2. Pike Push Up or Kipping HSPU-5-10 reps depending on level) A3. Overhead Carry-40 m (DB pair) REST 2 minutes For this option athletes will either complete a set of 5 strict handstand push ups (increase deficit each round if needed) OR they will complete a set of 5 handstand push up negatives. They will then immediately move into a pike push up on a box or kipping HSPU's for 5-10 reps depending on level. They will then move directly into an overhead carry with a pair of DB's. Please DO NOT choose the kipping HSPU option if you do not have a strict rep yet.
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