SATURDAY 6.30.18

100 Air Squats
75 Medicine Ball Cleans
50 Pike Handstand Push Ups
25 Zercher Squats
10 Strict Pull Ups / Muscle Ups

RX Men: 20# Ball,  135# Bar, Strict Pull Ups

RX Women: 13-15# Ball, 95# Bar, Strict Pull Ups

RX Plus Men: 185# Bar, Strict Muscle Ups

RX Plus Women: 125# Bar, Strict Muscle Ups

PROGRAM A

100 Air Squats
75 Medicine Ball Cleans
50 Pike Handstand Push Ups
25 DB or Goblet Squats
10 Strict Pull Ups / Muscle Ups

RX Men: 20# Ball,  50+ LB DBs Strict Pull Ups

RX Women: 13-15# Ball, 35+ Lb DBs, Strict Pull Ups

RX Plus Men: 70+ lb DBs, Strict Muscle Ups

RX Plus Women: 50+ lb DBs, Strict Muscle Ups

So this workout WAS already desinged with all of the subs that Miranda would constantly use, so if possible - don't change anything too much.

The air squats are simple enough - feel free to cut that number down if you think those squats will take you longer than about 4 min max.

The Med Ball Cleans AFTER the air squats are brutal.  This is how a lot of her workouts were then and actually she attributes gaining a good amount of strength and stamina in the legs after not being able to do much else for a while.

If necessary you can sub a kb for the dumbbell and do kb cleans!

Make sure you are not sloppy with either the med ball cleans or the air squats.  For both keep the chest up in the bottom and make sure you are going all the way down and all the way up!

For the handstand push ups RX IS the pike.  You are allowed to change it obviously to regular hspu if you want, but we encourage you to try the pike - it's pretty hard!

Make sure you use a solid tri pod position and that your butt is over your head at the top.  Push the head through the hands!  Bend your knees if you need to.

You may also scale to the knees on the box or to just a dumbbell or barbell strict press if necessary.

For the Zercher Squat - try taking it from the ground.  This movement is super awkward and not super comfortable on the elbows.  When Miranda's neck was mess up - her hand was broken too, so this was a way she figured she could squat a little bit without hurting her hand or placing the bar anywhere near her neck.

In this position you will be able to keep the chest really upright.  If you are struggling to pick it up from the ground - you may also use a rack.

If you can do strict muscle ups - do those.  Even if it's only a few.  If you can't go with strict pull ups - and if those aren't happening a slow negative pull up or a strict pull up with a band is fine!