Handstand walk capacity

AMRAP 0:30 Handstand walks in 25’/7.62m segments
– 1:00 SkiErg @ easy –
AMRAP 1:00 Handstand walks in 25’/7.62m segments
– 1:30 SkiErg @ easy –
AMRAP 1:30 Handstand walks in 25’/7.62m segments
– 2:00 SkiErg @ easy –

Intent. Accumulate as many handstand walks in each window as you can. The SkiErg in-between is active recovery. Keep the damper low (D1-3) and move at a pace that feels like recovery.
Movement options. If you don’t yet have HSWs, do 2 additional rounds of the drills instead of the AMRAP part.

4 Interval sets

A1. AMRAP 6
200m Run
8 DB snatches, alt @ 32.5/22.5kg (70/50lbs)
12 Chest-to-bar pull-ups

– Rest 3:00 before next set –

A2. 2 x AMRAP 3
20/15 (cal) Row
15 Box jump overs, 24/20″
10 Handstand push-ups

– Rest 1:00 between AMRAPs –

• Continue from where you ended on the AMRAP on the 2nd interval

– Rest 3:00 before next set –

A3. 4 x AMRAP 1:30 (1:30 work / 0:30 rest)
200m Run
+
Max reps in the remaining time of:
1 – DB snatches, alt @ 32.5/22.5kg (70/50lbs)
2 – Chest-to-bar pull-ups
3 – Box jump overs, 24/20″
4 – Handstand push-ups

– Rest 0:30 between AMRAPs –

– Rest 3:00 before next set –

A4. EMOM 6 (0:45 work / 0:15 rest)
1/4 – Run for distance
2/5 – AMRAP Box jump overs, 24/20″
3/6 – Row for calories

Session overview. Descending (duration/interval) aerobic capacity intervals. Each set is broken down into increasingly shorter work intervals w/ 3:1 work:rest ratio. This format (with short intra-set recoveries) allows you to keep a high output all the way through (well, at least if you pace it right: HARD but not too hard, think: repeatable hard efforts).
Adaptation. Improve your aerobic and movement capacity in a sports-specific context.
Session RPE/Feel. 8-9/10, you should feel that you could do one more interval/round at the end of each set if you had to (maintaining your pace = you had 1 interval in reserve). Your effort will increase as you get deeper into each interval (RPE will climb). These should feel fairly hard right from the first interval.
Pace. Hard pace from the start. As per above, you’re looking to have one more interval/round in you at the end of each set.
Debrief.
– How did this descending format compare to straight (same duration) intervals?
– How was your pacing? Did you have that interval/round in reserve at the end of each set?
– How will you improve your execution in this format of intervals next time to keep an overall higher output?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
Run → 400m BikeErg or 200m SkiErg
DB Snatches → Lighter DB (e.g. 22.5/15kg (50/35lbs)), intent is to be able to keep moving through all sets without long breaks.
Chest-to-bar pull-ups → Pull-ups → Jumping pull-ups, intent is to do no more than 2 sets here
Row → Air bike, SkiErg or BikeErg for same calories
Box jump overs → Lower box → Step overs
Handstand push-ups → Standing HSPU variation of choice → Hand release push-ups

Handstand walks

Drills, 1-2 rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps
– Rest as needed b/t exercises –
Options (single arm elevation leans in full handstand). Variations – back to wall → chest to wall→ box pike handstand
Options (handstand shoulder taps). Variations – back to wall → chest to wall→ box pike handstand

Barbell warm-ups – 2 Rounds each part @ empty barbell
3 Hang muscle clean
3 Strict press
3 Front squat
3 Push press
–
3 Hang power clean
3 Push jerks
3 Pressing snatch balance
–
3 Thrusters
3 Power clean and jerks
3 Overhead squats
+
Build to workout weight for barbell movements
* Practice shuttle runs and bar-facing burpees between weights, find a rhythm for the workout
+
@ workout weight
2 Shuttle runs
3 Thrusters
4 Bar-facing burpees
2 Shuttle runs
3 Power clean and jerks
4 Bar-facing burpees
2 Shuttle runs
3 Overhead squats
4 Bar-facing burpees

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AF WEEK 18, Day 3

WEIGHTLIFTING:
E3MOM x6:

3 Deadlift + 2 Clean + 1 Jerk,

TnG lifts. Find heavy of the day. Cleans can be power and/or squat cleans.

For time

• 30 alternating dumbbell snatches
• 30 burpee pull-ups

Set the pull-up bar 6 inches above your reach.
- ♀ 35 lb
- ♂ 50 lb

1:30/1:00/0:30 of each @ increasing pace
1) Row
2) Run
+
2 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
+
2 rounds
8 Hip hinge abductions
8 Scapula push-ups
8 Tension swings
8 Handstand shoulder shrugs
+
2 rounds
5-10 Scapular rolls
5/side Single-leg DB snatch
5 Kneeling jumps
+
Build to workout weight for DB snatches
* Practise sets of chest-to-bars, Box jump overs, and HSPUs between sets
+
@ workout weight
200m Run
4 DB snatches
6 Chest-to-bar pull-ups
12/8 (cal) Row
8 Box jump overs
4 Handstand push-ups

In every 3 min for 4 sets
10 thruster @30/20
8 ttb
6 steps walking lunges

EMOM36 (4 rounds) alt. 1,2 & 3

Zone 1.
1) 10-15 cal row
2) 8-15 Burpee to plate
3) Rest

Zone 2.
1) 10-15 cal ski erg / bike
2) 10-16 alt. db snatch
3) Rest

Zone 3.
1) 50s shuttle run
2) 50s Farmes carry dkb
3) Rest

Rpe 3.5 Jokainen valitsee toistomäärät huomioiden rpe. Liikkeet pitää pysyä teknisinä ja liikkuminen ja hengitys pysyvät taloudellisina.