A. EBench Press + HSPU’s
5 Sets x 2 Heavy Reps into…
12 Hand Stand Push Ups ; rest 3 mins
M:
10 Min AMRAP
10/8 Cal Row
10 DB Snatch 50/35
Program Notes:
We start the day with a pressing strength segment. The first part is a 2 rep Bench press. Push it here and use heavy weight building to the heaviest you can manage. Then the second part is
HSPU’s or HRPU’s if scaling. The Bench press acts as a prefatigue for the HSPU which forces efficient technique and can improve volume capacity with the HSPU. The HSPU acts as a drop set to the bench press.
It is a different press pattern altogether but should be less force demand then the heavy bench press. You are getting some explosive work and more accumulated volume with drop sets.
This helps improve strength, muscle build and muscular endurance. Gotta keep it varied and your muscles guessing!
The metcon is a simple one which as you may know means that this one could end up being a burner. Not much to say on this except be efficient with your technique and do not go out too hot.
Advanced athletes might be able to push 10+ rounds! Let’s see what you got. It’s a 10 minute send. Let’s go!
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Rx+ : Strict Hand Stand Push Ups or Hand Stand Walk if you want the practice, 70/50
Intermediate: Reduce reps on HSPU
Scaled: DB Z Press or HR Push Ups, 35/20
Beginner: HR Push Ups, 25/15
Longevity: Z Press