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November 18 (Saturday 6 to ...)
FRIENDSGIVING 6.0!!!!
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Whiteboard Of the Day
This push-pull couplet challenges upper-body strength and stamina.
With short range of motion for each movement, plan to cycle reps quickly for a fast-paced workout.
Expect muscular fatigue to build quickly in the handstand push-ups, especially when paired with hang power cleans.
The cleans should be light enough that you can complete 21 unbroken reps, but it’s ok to break each round into 2 sets if needed. Reduce the loading to accomplish this stimulus.
Shoot to complete that handstand push-up reps in no more than 5 sets each round.
Perform pike push-ups to build baseline strength if you cannot complete and maintain sets of 3 or more handstand push-ups.
Metcon Of the Day
For time:
21-15-9:
Hang power cleans (95/135 lb)
15-12-9:
Strict handstand push-ups
Strength Of the Day
On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.
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