Upper East Side

Mobility: If you’re lacking torque when going overhead, this is the video for you. That KStarr really knows his stuff!

Warm up
2 rounds:
10 seated DB press
10-10-10 shoulder Is-Ys-Ts
10 hollow rocks

Strength
STRICT PRESS
Performance: 80%, 4×5
Fitness: 4×3, across

Conditioning
Performance
Every 5 minutes for 20 minutes:
30 double unders
Then, 5-3-1 reps of
Power clean (185/125)
Hspu

Fitness
Every 5 minutes for 20 minutes:
20 lateral hops over bar
Then, 5-3-1 reps of
Hang power clean
Push press

Score is slowest round.

Mobility: Mobility prep for the clean and jerk, lower half. It’s not always about the front rack positioning.

Warm up
3 rounds:
2 clean pulls
2 muscle cleans
2 front squats
2 push press
2 jerks
2 clean & jerks

Strength
Performance
CLEAN + FRONT SQUAT + JERK
80% x 3 sets (1+1+1)
85% x 2 sets (1+1+1)

Fitness
HANG POWER CLEAN + PUSH JERK
5 sets, across or ascending (2+1)
Heavier than week 1 if possible

Conditioning
Performance/Fitness
4 rounds for time:
12/10 calorie row
15 deadlifts (155/105)
20 v-ups

*10-minute time cap

For time @ 155/105
50 rounds of:
1 deadlift
1 hang power clean
1 front squat
1 push jerk

*Any time the barbell is put down or partners switch, both do 7 burpees.
*Teams can split up the rounds however they choose, but each person must complete at least one full round before switching.

Mobility: We have to learn to walk before we can run. If handstand push-ups are a goal of yours, but you’re struggling to get your arms overheard or it hurts to be inverted, you might be lacking some crucial mobility needed to get the HSPU’s. Here are a few to get you started.

Warm up
Coach’s choice

Skill
Handstands/handstand push ups

10-minute EMOM
Level 1: 30-40 second handstand holds or 3-5 negative handstand push ups
Level 2: 3-5 strict or kipping handstand push ups
Level 3: 5-7 deficit or parallette handstand push ups

Conditioning
Performance
3 rounds, each for time:
500m row
10 DB squat snatch (40/30 – 5/arm)
7 handstand push ups

Rest 2 minutes between rounds

Fitness
3 rounds, each for time:
500m row
10 DB power snatch
7 DB strict press

Rest 2 minutes between rounds.

Score is total time, minus rest.

Mobility: There are hundreds of sites out there that can give you mobility help, but Mobilitymastery.com offers information on what and why as well as how to help when it comes to a better body.

In 40 minutes:

21-15-9 reps of
DB push press
Box jump overs

Row 500m

21-15-9 reps of
Burpees
Mountain climbers (x2)

Run 400m

21-15-9 reps of
Goblet squats
Overhead plate lunges

Row 500m

21-15-9 reps of
Weighted sit ups
Push ups

Run 400m

21-15-9 reps of
Med ball cleans
KB snatch