Mon Jun 23 "Pump the Breaks:

Move

1) Bench Press: 3 x 10 Building

2) 10 Min EMOM
5 Push Ups
Max Row Metres

Train

1) Bench Press: 3 x 10 @ 60%

2) Pump the Breaks

In a 10 Minute Window:
2000/1800m Row for Time
1 Set of Max Kipping Handstand Push Ups
*Every HSPU Rep = -1 Second

Stimulus

1) You will be performing a hypertrophy focused set today, with a higher rep range and lower percentage than the previous weeks. Try to maintain the same weight across all three sets. The barbell must touch the chest at the bottom and reach full lock out at the top.

2) This workout brings a unique challenge in the way you strategize. Upon completion of your row, you have until the 10 minute mark to complete one unbroken set of kipping handstand push ups. You can pause in the lockout position, or at the bottom of the rep with your head on the ground, but that is the only place to rest to be considered unbroken. Every push up will take one second off your total time. For example, if your row took 8:00 and you got 30 HSPU, your score will be 7:30. Choose a HSPU variation that you can complete 10 reps at when fresh.

Extra Credit

On the Minute x 10:
Minute 1: 30 Sec. Hanging L Sit
Minute 2: 30 Sec. Barbell Front Rack Hold (100% of 1RM Front Squat)