Warrior Gym, 1030 and 2100.
Warmup: Standard
Practice: 3x10 Cleans
These are full cleans, from the ground, through a squat, and stand to full extension. This is an unbroken set, meaning "touch and go" for all 10 reps. Again, a hook grip will be your friend. And no, reps with the 45lb bar don't count. Put some weight on and get through it!
Train: "Diane"
21-15-9
Deadlifts (225lbs)
Handstand Pushups
Make sure you can at least do 10 perfect reps with 225 if you're going to use it. Otherwise, scale it down to something more manageable. No sense in getting hurt by rounding your back as the rep count increases, but you also need to push yourself. Keep it mechanically safe and you'll be fine.
Handstand Pushups (HSPU) are ideally nose to floor and up to full extension. This is probably not feasible for most, so we can scale by doing elevated pushups. Use the squat rack and prop your feet on the bar at a height that feels comfortable for you. Try to get yourself into as vertical of a position as you can attain, pushing in a direct vertical motion and using your legs to pull for assistance. If this still won't work for you, then you can either do handstand holds at 2 seconds per rep (42sec, 30sec, 18sec - clock starts when you are fully against the wall and stops anytime you come off), or dips (ring or bar). Just write in comments what you choose to do.
Post: 3x10 GHD Situps. PNF Quads and Hams, stretch anything else that needs it.
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MAJ M - Practice: 135,135,135(8); Train: Rx'd, 14:53. That was freaking brutal. Cleans were almost a full-blown workout in and of themselves. Hit muscle failure way too early on the HSPUs and thus the reason for the long time. We'll scale better or adjust the reps for everyone tonight to try and keep it between 6 to 8 minutes.
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