A) 10min practise:
Option1 – Handstand
Option2- Double unders
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B) 3 sets/super set:
8 e.l Bulgarian split squat
3 Strict press
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C) -Choose 1 of the following-
Option1- EMOM 12mins:
Min1- up to 20 Plate overhead step ups – up to 20/15kg
Min2- 6 Heavy clean + jerks or 15 Plate ground to overhead – up to 20/15kg
Min3- 40 sec max double unders
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Option2- For time:
21 – 15 – 9
Deadlifts – up to 100/70kg
Lateral burpees
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Notes:
Part A – To kick the session off we are choosing between either spending time upside down or with our skipping rope.
For the hand stand option, depending on where you are will determine on what you will do…. hopefully you have been given a bit of an idea in regards to this at class. But you could look at just kicking up against a wall. If you have the right place to do so you could look at trying a few hasp against a wall (just don’t put a hole in the wall…), you could do free standing hspu on the grass or walk around upside down on the grass. Get creative here.
For the double under option, there’s no way to get better than just practise. If you really struggle with these just focus on getting one rep at a time, don’t focus on “there next rep”. Try to get one clean rep with a reset after each, then try to link a few as we get used to this.
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Part B – For our strength piece we have Bulgarian split squats (see link below)
and some strict press.
For the split squats, depending on what equipment you have will determine how you will add weight e.g back rack =, front rack, goblet, dbs/kbs to the side etc there is no wrong option here.
For the strict press if you have something heavy enough then got for the 3 reps her otherwise a lighter db or kb will be fine just go for some extra reps and slow the tempo down a bit here to get more time under tension and to add a little extra difficulty since it may be a little lighter than we’d like.
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Part C – Again we have options.
Option 1 will most likely be bit longer than option 2. Option 2 should be fairly fast in comparison
For option 1 if you have a weight plate try to hold this over your head as you perform your step ups, if this is a no go then hold it as a goblet.
We are looking at capping the step ups at 20 reps so no more than that.
For the 2nd minute we can either use a bb or weight plate (this will most likely be dependant on what gear you have). If you are going with the bb clean + jerk option it is completely up to you what weight to use as long as it is heavy/challenging and you can get the reps done inside the minute. You could even increase weight from round to round if you wish.
And for the double unders cap this at the 40 sec mark not when you have been skipping for 40 sec, to ensure we actually get a small bit of rest here.
For option 2 choose a weight that you could hold onto for 10 reps at a time when fresh. This should be fairly fast team so be aggressive with the barbell, drive those legs, squeeze that butt. And back keep moving during the burpees. Don’t go out too hot on the set of 21 burpees just be smooth and move with a bit of purpose but as the reps come down for the set of 15 and then the 9 try to pick up the pace.
