1. Handstand push ups - 1 x test max reps
- warm up thoroughly and see how many reps you can get without grinding or burning out
- a true handstand pushup is done with hands elevated about a foot so that your fist goes from shoulder to lockout, ideally you will be freestanding, if that is not possible, use a wall for assistance
- a headstand pushup is a regression and is not elevated and done with your hands on the floor which greatly limits your range of motion as well as your strength potential
- a pike pushup is yet an easier variation performed with a 90 degree bend in the hips and your feet elevated as necessary
- perform the variation that allows you to get at least 6 reps
- do only 1 set as a "test"
- warm up thoroughly and see how many reps you can get without grinding or burning out
- a true handstand pushup is done with hands elevated about a foot so that your fist goes from shoulder to lockout, ideally you will be freestanding, if that is not possible, use a wall for assistance
- a headstand pushup is a regression and is not elevated and done with your hands on the floor which greatly limits your range of motion as well as your strength potential
- a pike pushup is yet an easier variation performed with a 90 degree bend in the hips and your feet elevated as necessary
- perform the variation that allows you to get at least 6 reps
- do only 1 set as a "test"
2. Snatch - heavy single
3. clean & jerk - heavy single
4. squat - heavy single
5a. handstand push ups - 10 x 30% of max reps
-no rest
5b. 2 kb clean - 10x6-8
- rest 60 seconds between sets