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Ennen 20.3 treeniä
- käsilläseisonta punnerrus taito / punnerrus skaalaus
- maastavetoon 3×8 valmistautuen treeniin. (kevyt , keskiraskas ,raskas)
WORKOUT 20.3
For time:21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
♀ deadlift 155 lb. then 205 lb.♂ deadlift 225 lb. then 315 lb.
Time cap: 9 minutes
WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ deadlift 155 lb. then 205 lb.♂ deadlift 225 lb. then 315 lb.
Scaled (Ages 16-54)
♀ deadlift 95 lb., perform hand-release push-ups, then deadlift 135 lb. and bear crawl
Scaled Masters 55+
♀ deadlift 80 lb., perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl
♂ deadlift 115 lb., perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl
♂ deadlift 135 lb., perform hand-release push-ups, then deadlift 185 lb. and bear crawl
Teenagers 14-15
♀ deadlift 95 lb. then 135 lb.♂ deadlift 135 lb. then 185 lb.
Scaled Teenagers 14-15
♀ deadlift 55 lb., perform hand-release push-ups, then deadlift 75 lb. and bear crawl
♂ deadlift 75 lb., perform hand-release push-ups, then deadlift 95 lb. and bear crawl
Masters 55+
♀ deadlift 125 lb., push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups
♂ deadlift 185 lb., push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups