Deadlift 60% of 1 rep max
2 reps on the minute every minute for 10 minutes
90 Second Plank Hold on Rings
5 Rounds for time:
15 Ring Push-Ups
30 Sit Ups
Handstand/Handstand walk practice
For today’s buy in we are doing our speed-strength work of our deadlift. Pick 60% of your 1 rep max. For example, if you deadlift 400lbs then load 240 on a bar. The weight should be relatively light, so reps should be performed with perfect technique, with maximum speed. The goal here is for fast, perfect reps for a volume of work in 10 minutes. If you do not know your 1 rep max, then choose an light weight that does not alter bar speed or back position. If it has been a while since you have performed a 1 rep max, then use this calculator to assist in finding your 1 rep max: http://www.exrx.net/Calculators/OneRepMax.html
For the workout we are going to perform a simple couplet of ring push ups and sit-ups. We are going to start this workout with a 90 second plank hold on the rings. The purpose of this is to challenge our core and shoulder stabilizers immediately prior to the workout. The standard of movement for the ring pushups in the top position is arms locked out with a tight midsection to produce a “straight line” with the body. The bottom position is the position when the chest reaches the bottom portion of the rings while maintaining a “straight line” with the body.
For the cash-out, we are going to play with handstand hold or handstand walks. It doesn’t matter how much you practice, but the goal is to have fun and get comfortable being upside down.