Strength
Push/Pull/Squat
40/20 x 12^
1 – Pike push ups – ground or box
2 – Active hang
3 – Curtsy lunge
^Work for 40 seconds, rest for 20 seconds, rotating through the movements. Complete the three movements a total of four rounds
Workout
12 min AMRAP
12 DB Power cleans
12 DB Step ups/total steps (24/20)
Rx – 50/35
**Another skill day, but without the barbell. Think of the push work as improving on handstand push ups; active hang as pull ups/toes to bar/muscles ups, and the curtsy squat/lunge for unilateral work. For the pike push ups, before progressing to the box, make sure you can do the version from the ground. If head to ground is a challenge, use a yoga block as a target, essentially bringing the ground up. And if this is too easy, try using the parallettes for deficit pike push ups, or go to feet on the box. Working on ring muscle ups? Do the active hang with a false grip on the rings.
The workout includes some pulling and lower body pushing with the single leg step ups. Can you get through 6+ rounds with this bad boy?