Deadlift / Handstand Push-Up Superset*
1A) Deadlift
Fitness
3 x 6
Start light enough to add weight for 6’s next week.
Performance
70% x 3 x 3
1B) Handstand Push-Up
Fitness
3 x 5-10 Box Piked HSPUs
1-2 AbMats are ok. Knees are easier than toes. Sub 8-12 Seated Dumbbell Presses if you don’t have Boxed Pike HSPUs yet.
Performance
3 x 6-12 Strict HSPUs
1-3 AbMats are allowed as long as you’re getting some range of motion out of it. If you can do 3 sets of 12 easily, then add a deficit. DC blocks and bumpers work well for this.
*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.
Post loads/work to comments.
Exposure 1 of 8
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3-5 RNFT:
25 yd Farmer Carry, Left
25 yd Farmer Carry, Right
10 Box Jumps
10 Strict Toes-to-Bars
Do the carries as heavy as possible. Do the Box Jumps higher than you’d be comfortable with in a WOD. Sub Hanging Leg or Knee Raises or 20 Sit Ups for the Toes-to-Bars as neeeded.
Post work to comments.
Evan H. and Kevin Y. working on their Box Piked Handstand Push-Ups, which you may be seeing a lot of this cycle!
- We’re still looking for volunteers to help out at the Subway Series this Sunday, August 21st. Check out yesterday’s post for more info. Oh, and even if you can’t volunteer, come out to the event and cheer! It’s a great event and a fun time.
Upcoming Training Cycle Template
Training Cycle Dates: M 8/15 – S 10/9
Crush Week: M 10/10 – Su 10/7
Transition Week: Will be the first week of the following cycle, starting October 8th.
We’ll continue programming barbell lifts on consistent days of the week, flipping the Olympic lifts from the previous cycle. Olympic lifts will be on-the-minute or every-other-minute-on-the-minute work. Squat days will include both Back Squats and Front Squats (Wednesdays and Saturdays). Monday will be another superset day with Deadlifts and Handstand Push-Up work. As usual, every 5-7 days the metcon will be Not For Time (NFT). Additionally, we’ll be changing the Standardized Warm-Ups (SWUs) to include more unilateral strength work.
Monday – Deadlift + HSPU/Inversion + Metcon
Wednesday – Back Squat + Front Squat + Metcon
Thursday – Clean and Jerk + Metcon
Saturday – Back Squat + Front Squat + Metcon
Sunday – Snatch + Metcon
Deadlift
Fitness
Week:
1: 3 x 6
2: 3 x 6
3: 3 x 5
4: 3 x 5
5: 3 x 4
6: 3 x 4
7: 3 x 3
8: 1-1-1 (Max Effort Day)
Performance
Week:
1: 70% x 3 x 3
2: 70% x 4 x 3
3: 70% x 5 x 3
4: 70% x 6 x 3
5: 75% x 5 x 3
6: 80% x 4 x 3
7: 85% x 3 x 3
8: 1-1-1 (Max Effort Day)
Strict Handstand Push-Up Cycle
Performance
We’ll do 2 sets of 6-12 Reps after warming up, followed by a “max” rep set. The goal is to stop a rep shy of failure on all sets. Start conservative with the number of reps and give yourself room to go up. Scale range of motion (2 or 3 AbMats is ok as long as you’re getting some ROM) or add it as appropriate.
Fitness
If you don’t have a few Handstand Push-Ups, then perform 3 x 6-12 Box Piked HSPUs (1-2 AbMats is ok) OR 3 sets of 6-12 Seated Dumbbell Presses. Start light enough to get 3 sets of 12 reps and progress to heavier weights and lower reps as the cycle goes on.
Squat Cycle
Fitness
Wednesdays:
Back Squat 2 x 12
Front Squat 2 x 8
Saturdays:
Back Squat 2 x 5
Front Squat 2 x 3
Warm up and perform your work sets on the Back Squat and then move directly to your work weight for the Front Squats. Start light enough to add weight each week.
Performance
This is a modified Russian Squat Program. Use the same percentages for Back Squat and Front Squat. Warm up and perform your work sets on the BSQ and then move directly to your work weight for the FSQ.
Exposure:
1: 70% x 2 x 2
2: 70% x 3 x 2
3: 70% x 2 x 2
4: 70% x 4 x 2
5: 70% x 2 x 2
6: 70% x 5 x 2
7: 70% x 2 x 2
8: 70% x 6 x 2
9: 70% x 2 x 2
10: 75% x 5 x 2
11: 70% x 2 x 2
12: 80% x 4 x 2
13: 70% x 2 x 2
14: 85% x 3 x 2
15: 70% x 2 x 2
16: 1-1-1 (Max Effort Day)
*Note: each day except for exposure 16 is 2 sets of the Back Squat followed by 2 sets of the Front Squat for 4 total sets. The odd exposures (1, 3, 5, 7, 9, 11, 13, 15) are all deloads and, as such, should feel light. Exposure 16 is max effort on both lifts.
Snatch Cycle
Varying on-the-minute and every-other-minute-on-the-minute work. We’ll be pulling both from the floor and from the hang, and doing both full and power versions of the lifts. Snatch Balance and Overhead Squat work will be in the mix on Snatch days.
Clean and Jerk Cycle
Varying OTM and EOMOTM work. We’ll be pulling both from the floor and from the hang, and doing both full and power versions of the lifts.
See the Current Programming Cycle page for our new Standardized Warm-Ups.
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The Fallacy of the Fat Burning Zone elitefts
18 Badass Women Who Competed in the Olympics While Pregnant Fusion
6am with McD & Ro
Deadlift @255# 70% 3×3 – felt good doing DL again
HSPU – this will be a struggle all cycle, but am looking forward to it. 6, 5, 4. Used an ab mat on the first round to warm up the shoulders some, took it away and felt fine.
NFT – made it through 3 rounds
KB for one and gerry can for 2 rounds
24, 28, 30 BJs
TTB sets of 10
Make up post from Sunday evening
Thruster 165, 175, 185, 195 – all moved well
Karen – 6:59; I don't think I've ever done Karen by itself, usually follows with some DUs and MUs. Did a set of 50, then 10 sets of 10
Deadlifts: 255x3x3.
HSPU: 6 each round with three abmats. Tried with two abmats for the last round, but just could't do more than one. Excited to work on this weakness while pairing it with a strength.
For through 3 rounds of the NFT with an extra set of Hanging Leg Raises. Red kettle bell for all farmers carries and 24" for box jumps.
Oh yeah, and I did stuff after…
Pull ups: 3-3-3-2-2
Tabata assalt bike: 44 calories
Reverse Tabata: 30 calories
Just needed to move my legs a bit more – Karen really wrecked them.
Sleeeeeeepy OG. I think the worst part about the weather is how it interferes with sleeping!
HBBSQ 185x5x2, 185×7 rep out. Muchas gracias to Karina and Natalie for spotting. I don't think I would have had the cojones to rep out without them.
Press 77.5x5x3. Starting to approach weights at which I have historically failed, so I'm very curious to see how next week goes.
Superset x3 of:
DB bench 40×10 (WHOA HEAVY)
DB row 45×10/side. I think I'll go 50 next week!
Between lack of sleep last night and the gym being a hot box, I was nearly ready to pass out at the end of this.
6 a.m. with McDowell and Ro
DL 165# (70 percent) 6 X 3
Focusing on trying to keep my back straight throughout (my demon on these.)
HSPU: 6, 5, 4 with two abmats
Made it through three rounds of NFT, with a 55-pound kettlebell, 30-inch box jumps and hanging knee raises.
And during a steamy 1 p.m. Sunday, made it to 140# on the thrusters, partnering with Eduardo.
7am with McRo
DL – 235 x 3 x 3
Moved aiight.
HSPU – 3 x 5 w/ 1 mat
Hand slipped on some of my own sweat in the second round, but came off the wall and recovered. Otherwise moved pretty well. If I can ditch the mat this cycle I'll be pumped.
3 RNFT
Jerry Can
30 / 30 / 30 + plate
10 / 10 / 10 strict
My legs still suck today post-Karen. Thanks for the NFT.
6am with RoDowell
Deadlift 255 x 3 x 3 – Easy peasy
HSPU – 5, 4, 3 – Not easy peasy. I always suck with these. Weak long arms do not help.
3 rounds of NFT
32kg, then two rounds with Jerry cans
30" x 3 on the box jump
8-8-5 strict ttb
Was great to see Joy in her natural environment. I have a lot to learn on how to properly enjoy NFT work but she is a great mentor.
Stick with me Steve and soon enough, you will become a NFT expert. Just ask BK.
6am with Ro and McDowell
DL – 305x3x3 – Easy and fast
HSPU – 10, 10, 10 – starting easy and hopefully getting to some higher reps with a deficit by the end of the cycle
Got through 3 rds of the NFT
Jerry can, 30" box, 10 reps strict
Joy, will you be my spirit animal?
Also, forgot to mention that I tried a double-overhand grip pullup today and IT DIDN'T HURT! I can't even remember the last time that was the case! So excited — I think I may be just a few weeks out from finally giving AG a try.
7 am with Ro and McDowell
123# 3×3 but after more mathing I discovered that's a bit too light. Will go toward 130 next week and make that my new 70%.
Confused about when we go up in sets, how that will affect supersetting the hspus. Did 8-8-7 with two ab mats today.
4 rounds nft
20, 24, 24, 28 farmers
20, 24, 24, 24 box (I finally figured out a way to come down from 24" w/o killing my hip flexors: hands down, two feet jump off.)
Strict TTB was hard because hands have not recovered.
Yesterday 9 am
After watching Lesley make wall balls look graceful with all her tallness and wishing for some tallness of my own, I decided to stay with the 14# ball as rxed but with an 8 ft. target. I fatigued so much sooner than I expected. Thankfully, Pigeon had arrived for the 10 am class and spurred me on. I was grateful at the time. Less so when I walked downstairs this morning! 9:19
Rack thruster – got up to 95#. I can't find a record of having tested a 1rm on this. The heaviest I've every thurstered was last week's crush on Fran @ 65#. Hard to call a single a 30 lb PR given volume but still, it was a lot more than ever before.
6:00 am with Ro and McDowell
DL – 295x3x3
HSPU – 6, 6, 6 (each with 2 abmats). Starting easy-ish.. HSPUs is a weakness but hoping to build on volume and move away from abmats this cycle.
Almost completed 3 rds of the NFT
Jerry Can x 3
30" box, 30" box + bumper plate x 2
10 GHD, 10 T2B strict
I'm loving this new training template yos. I am surprised, however, that Spikeball is not a standardized warm-up option . . . but once again, no one bothered to with consult me . . .
Radika in the Washington Post
Sorry, in my haste to post a great article I missed spelled Radhika. Spelling police and Rad, please forgive me.
8 AM with McDowell.
3x6x145# DL. Happy to have these back in the cycle.
piked HSPU. Hoping to move to the wall by the end of the cycle.
3RNFT:
-10×24" box jump
-10×30" box jump
-10×36# box jump
32kg farmers carry
3×10 ring rows.
10 minutes d/u work. strung 5 together and then couldn't get anymore at all. Like 0.
@Shawn – if you can to 3 sets of at least 10 reps then try one abmat or an abmat with a 10# plate under.
@ guys who did sets of full ROM HSPU with fewer than 6 reps scale to box piked for sets of up to 12, then move to the wall! You should be getting at least 6 reps.
10am class
DL
315x3x3
Used 90% of my actual DL Max
HSPU
3×6
Will try 7s next week
NFT
88lb carries
30" box
5 T2B
Thanks Fox. The plate is a really good suggestion. I feel pretty strong with two but can only get 3 max with one. So, yes, one plus less than one. Will do.
Have you guys seen today's Google Doodle? Looks like me trying to clean and jerk. Slow elbows, pressing out, and all.
Warm-Up 2 x3 Rounds
8e DB Push Press 35#
8 Chin-Ups
12 Goblet Squats 35#
Deadlift: 255x3x3
HSPU: 3×12 (6-3-3 each set)
4 Rounds NFT
Single Arm Farmers Carries with Jerry Can
10 Unbroken Toes to Bars
5 HSPU
Did 3 sets of 20 rep shrugs with whatever weight Katie was doing her Snatch complex with.
Next cycle will for sure include Spike Ball
10am class today.
Deadlifts -155x6x3
Ugh, these felt so ridiculously heavy.
Piked hspu with 2 ab mats: 3×6
NFT: 24kg kettlebell, 8 hanging leg raises, and 16" box. First box jumps in 10 months and they felt totally fine! Small victories.
5pm lifting session after all the gymnastics this weekend! learned lots, reinforced more, and can't wait to share.
heat up/WU including some HS and dead hang holds for my sore lats
Rack Jerk (kilos)
35: push press + PJ + 2 SJ
45: same as above
50: PJ + 2 SJ
55×2
60×1
65x1x5 (65kg = 143 = 82%)
good, not great. was over stepping back foot and short-stepping front foot on the first couple at 65kg, not getting low. that got better, but then I was a bit off tension up top. put it together a bit better for last rep. a little out of practice!
FSQ: weird to work in kilos on this
45kg x 5
55 x 3
65 x 1
68x5x3 (~150#, +5 from last time)
always harder than I want it to be, but happy to be climbing the weight back up in better position.
3 sets accessory:
8 glute ham raise with blue band assist
3 slow half roll down and up
10am class today:
a) Deadlift: (135×6, 185×4) 225x6x3
-felt heavier that I expected. I haven't deadlifted in over 10weeks and it showed. Will only make 5# jump next week. Used a hook grip for all.
b) HSPU: 3×6 with 2 abmats
-looking forward to this cycle and hopefully get rid of an abmat!
NFT:
-completed 5 rounds total. Used 24kg for the first carry then 32kg for the remaining 4. 24' box for the first round, then 30' for 2 rounds, then back to 24' to finish out. 5 strict toes to bar each round.
7:30
DL: 160x3x3 (71%)
HSPU with two abmats, 3×8 (unbroken). Will go for 10-12 reps before moving down to 1 ab mat.
NFT work: farmer carry with green KB then red KB, 24 inch box jumps, 5 strict toes to bar (which are really hard!)