Fri MAR 8 - OPEN PREP

Alright well 19.3:

For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk

50-lb/35-lb dumbbell, 24-in/20-in box  Time cap: 10 minutes



As for strategy: Only switch hands on the DB OH lunge after the 25 ft. Not in the middle. You’ll have to break. You can do your one hand the whole time.


The box step ups. I’d recommend on the shoulder or hands on both sides of the head of the dumbbell in front of chest. REMEMBER TO STAY UPRIGHT. when you lean forward it makes it quad dominant & hurts your breathing. Stay upright. Drive through the heal. Move through efficiently.


As for the HSPU. Reasonable sets. Don’t come out too hot. You have to HSW or bear crawl after. Hit a set. Rx for those who can SHSPU, I wouldn’t go over 5s. FIFTY IS A LOT. then scale down if you need. Look at something like “5 sets of 5. 4 sets of 4. Then 3 sets of 3. “


With the handstand walk. Do. Not. Go. Until you feel confident. Don’t waste time continually trying. Walk your manageable amount. Hit over the tape line then stop. Don’t keep going half way through the next tape line. You’ll have to go back regardless if you don’t make it through.


LETS GO. PLAY YOUR STRENGTHS.


#AVERAGEISNTENOUGH

5 views1 comment

Recent Posts

See All

SAT MAR 23 - OPEN PREP

**This is the last day of open prep guys!! Thank you so much for sticking with us throughout this cycle! keep your eyes peeled for our upcomjng cycles!! Including Set Fire Barbell 🔥🔥 Warm-Up: 10 min

FRI MAR 22 - OPEN PREP

Here we are at the end of the road of our Open Prep Journey. First off, thank you to those of you who believed in our programming & followed us through. We love you guys. Set Fire Barbell will be comi

Thurs mar 21 - open prep

Spend a lot of time today focused on recovery. Tomorrow is the last day of the open and we want you to go out with your best performance! We have worked hard over the last 5 weeks and now we are here.