We will give the class 15:00 minutes here to hit a heavy and the 2 drop sets today on the Front Squat. The goal today is to hit a heavy Pause Front Squat. The pause will be a 1 sec hold with tension in the bottom, then no re bounce before coming back out.
We will then have 2 drop sets where we are allowed a controlled descent and rebound out of the bottom with a normal cadence and tempo to the squat.
"Rolling Thunder"
Fitness
Scale. Box Pike HS Pushups
Performance
11:00 AMRAP
13 Deadlifts 60/40kg
8 Front Rack Lunges 60/40
5* Strict Handstand Push-Ups
Objectives / Stimulus / RPE / Workout Strategy
Goal: ~6+ Rounds
Stimulus: Posterior Chain and Upper Body Vertical Push
RPE: 8/10
Primary Objective: Complete the Deadlifts and Front Rack Lunges in under 1:00
Secondary Objective: Maintain unbroken strict handstand push-ups as long as you can
Strategy: The goal today will be to hit the deadlifts in one unbroken set of 13 reps, then we will need to power clean the load to the front rack position for the front rack lunges before tackling the strict handstand push-ups. Each round the handstand push-ups will increase by 2 reps which will start to eat into your overall time on the workout today. The goal will be to try and keep each round to as close to 90 seconds as possible.
