052919

A. Skill: Handstand PU Progression 
Step 1 - Tripod Headstand
Step 2 - Seated Z-Press
Step 3 -  Tripod Handstand push up piked from box
Step 4 - Handstand Hold to HS negative
Step 5 - Strict HS Push Up
Step 6 - Kipping HS Push Up (if working towards kip) OR Deficit HS PU (if working towards strict)

If proficient w/ Strict HSPU:
12 Sets for Time
30% of Max Strict HSPU

B. Skill: Jerk Tech
5 Sets:
Building to 3 Pausing Jerk Drives
(2 seconds in dip position)

1) Heels. In the dip, we want the weight directly under our ankle bone. Referred to as the "heel arch". Despite the weight being in this specific point in the foot, we need the whole foot glued to the floor. A common fault that occurs when we think "heels" is that our toes rise into the air. The more contact we have with the ground the better. Let's glue the toes down while we find the heels.

2) Butt back. When we move into the dip, it's a common fault to allow the hips to draft forward, even if just a bit. This is referred to as the "muted hip". And in turn, as the hips mute forward, we place the weight towards the balls of the feet (if not further), and we're jumping with quads and calves. As we know, our posterior chain (hips and hamstrings) are our power source. By getting the hips back in this dip, we'll activate the posterior. It's not to the point where our torso angle changes (shoulders stay stacked on top of hips), but we want to actively remind ourselves of this critical position.

3) Push into the bar. During the dip, it's common for athletes to allow the bar to compress them further. And the bar may even move as we transition out of the dip. This translates to a loss in power, as the energy we generate from the posterior gets lost in the middle. Be big beneath the bar, pushing into it throughout, so that every ounce gets transferred to the bar when we drive up.

Fitness
10 min AMRAP
14 Alternating DB Strict Press
14 Tuck Ups
14 Heavy American KBS
14 Wtd Flutter Kicks


C. Metcon (Rounds and Reps)
15 Min AMRAP

40 Double Unders (1- 20 S-S-D, 2- 80 singles)
20 Dumbbell Hang CJ (50/35) (scale weight)
40 Double Unders (1- 20 S-S-D, 2- 80 singles)
10 Burpess Over DB (20 Squat Jumps)

D. Extra Credit
3 Sets:
30 Banded Pull Aparts
30 Banded Tri-Extensions