Like a Baby Newt

Competition Class

Strength

Skills and Drills

UPPER STRENGTH

3 Giant Sets
8 Ring Push Ups (add weight if easy)
8 BB Bent Over Rows
30s GHD PVC back rack swimmers
30s GHD superman hold
Rest as needed between giant sets

BIKE CONDITIONING

On a 20min clock:
min1: 60rpm
min2: 65rpm
min3: 70rpm
min4: 30-40rpm
start back @ min1 and repeat x 4
*if rpm is a reach for you, pull back to where round 1 is manageable but you're 'suffering' by end of round 3

 

GYMNASTICS

A. 4 Giant Sets of Strict HSPU
2.3.5.3.2.2
(complete 1, kick down, kick up, complete 2, kick down, then 3, ...
Rest as little as possible in the giant set
Rest as needed after the giant set
If too easy, go to 4/2" deficit or add vest

B. 5min to work to biggest deficit kipping HSPU possible

C. Murder by 10m (on a 10min clock)
10m Handstand Walk as fast as possible
Rest 30s
2 x 10m Handstand Walk (rest precisely 5s after the first 10m)
Rest 30s
3 x 10m Handstand Walk (rest precisely 5s after each 10m)
Rest 30s
add 10m each round
*if you miss a 10m set or need more rest than the allotted 5s. Rest 1min, start back at first 10m
*if 10m is a stretch for you, pull it back to a distance that is manageable on 5s of rest to work into the 4x at least.

MetCon

CLASS

HATCH W9D1
Back Squat
1x5 @ 60%
1x3 @ 70%
2x2 @ 80/90
1x1 @ 95%
Front Squat
1x5 @ 65%
3x4 @ 75/80/85%

 

For Time:
100/80 Cal Row (70/50 Cal Bike)
800m Run
60 Wall Balls 24/20
400m Run
20/16 Cal Row (14/10 Cal Bike)

*20min time cap