A. Diane
21-15-9 Reps for Time:
– Deadlift @ 225/155 lbs
– Handstand Push-Up
## 2 Minutes
Easy Row or Bike
## 1 Minute
Single Leg Glute Bridges (30 Seconds Each) [Click Here](https://youtu.be/TQt2I73oL6Y)
Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y)
Glute Bridge Walkouts [Click Here](https://youtu.be/gp4VBp8_WSY)
Front Plank on Hands
Alternating Bird Dogs [Click Here](https://youtu.be/yS3FoUwVV5E)
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# MOBILITY (12:00 – 18:00)
## Lats Foam Roll: 1 Minute Each Side
## Barbell Thoracic Opener: 2 Minutes
[Click Here](https://www.youtube.com/watch?v=AGoQN4GtT_U)
## Wrist Stretch: 30 Seconds Each Direction
[Click Here](https://www.youtube.com/watch?v=kjoVDajRxZ0)
# TEACHING (18:00 – 30:00)
## HANDSTAND PUSH-UPS
## Tripod
The position of balance and strength we are looking to find here is called the tripod position. In this tripod position, there will be three points of contact with the ground, forming a triangle like shape. The three points of contact are the head and both hands. The head will be closest to the wall and serve the tip of the triangle. The hands will be at or just outside shoulder width and placed slightly in front of the head. It is common to see the hands next to the ears, which will make it more difficult to find a consistent stable position. The beginning of every good rep starts with a good tripod.
### Movement Prep
15 Second Handstand Hold on Wall
15 Second Tripod Position Hold
5 Kick Ups + Lower Downs (No Press)
1-3 Strict Handstand Push-ups
3-5 Handstand Push-ups
### Movement Subs (See Daily Video)
* Reduce Volume
* Feet on Box
* Pike Handstand Push-ups
* Double Dumbbell Seated Strict Press
## DEADLIFTS
## Head Position
Keeping the head and back neutral is a staple of a proper deadlift. Just like on the handstand push-up, one of the biggest faults we see is an arching of the neck. Tucking the chin into a neutral position keeps everything in one line, from the head to the lower back. We can visualize holding a lacrosse ball under the chin or wearing a neck brace. Where the body goes, the head goes. Lets aim to keep things neutral from the top of the head to the lowest point on the back.
We’ve gone over the PVC hinge drill in the past, which helps athletes find a neutral position throughout the spine. The three points of contact we are looking for are the top of the head, between the shoulder blades, and the lower back. If athletes lose any of these points of contact, they've also lost a neutral position. We can use this to help athletes find a solid position for their deadlifts. See below for a video demo.
### Movement Prep
1 Minute of Slow PVC Hinge Drill [Click Here](https://www.youtube.com/watch?v=aZCh6Xr2WCw)
30 Seconds Slow Deadlifts
*Build to Lighter Weight*
10 Slow Deadlifts
# PRACTICE ROUNDS (30:00 – 40:00)
## 1 Round
*With Lighter Weight:*
5-3-1
Deadlifts
Handstand Push-ups
## 1 Round
*With Workout Weight:*
3-2-1
Deadlifts
Handstand Push-ups
# STRATEGY + WOD (40:00 – 60:00)
* The round of 15 is the round we want to set ourselves up to thrive on today
* It's easy in round 1 to move through larger sets, but with only 6 less reps, the second round tends to be the most challenging
* Approach the first round of 21 in a way that allows you to maintain a similar rep scheme in the round of 15
* Early on in both of these movements, break before the muscles start to burn too much or your reps start to slow, as it will allow you to come back for your next set even quicker
* If there is one place we can look to push through that muscular burn, make it the round of 9
* Consider the following break-up strategies for each round:
* **Round of 21: **
* **1 Set:** 21
* **2 Sets:** 12-9
* **3 Sets:** 7-7-7 or 8-7-6
* **4 Sets:** 6-5-5-5
* **5 Sets:** 5-4-4-4-4
* **6 Sets:** 4-4-4-3-3-3
* **7 Sets:** 3-3-3-3-3-3-3
* **Round of 15**:
* **1 Set:** 15
* **2 Sets:** 8-7
* **3 Sets:** 5-5-5 or 6-5-4-
* **4 Sets:** 4-4-4-3
* **5 Sets:** 3-3-3-3-3
* **Round of 9:**
* **1 Set:** 1
* **2 Sets:** 5-4
* **3 Sets:** 3-3-3 or 4-3-2
* **4 Sets:** 3-2-2-2
* **5 Sets:** 3-2-2-1-1