#GutcheckThursday – Workout of the Week – September 14, 2023

#GutcheckThursday - Workout of the Week - September 14, 2023

If last week was low skill & high work, this week’s #GutcheckThursday will feel the opposite way for some: higher skill, heavier, and slower

Intended Stimulus

This GGW triplet will tax your shoulders, core, and grip as you get deeper & deeper into the workout. You should have a handstand push-up option where you can complete the 12 reps in no more than 3 sets per round, the toes-to-bar in no more than 3 sets per round, and move slow & steady through the squat cleans as quick singles. Individuals who can hang on to large, unbroken sets of handstand push-ups and toes-to-bar will buy more time each round to work on the barbell. Hold yourself to 3-5 minutes per round & scale accordingly to finish by the 20-25 minute mark

Movement Standards

The handstand push-ups this week can be strict or kipping. Handstand push-ups finish with elbows in line with ears, arms fully extended at the top and with head (not hair) touching the ground at the bottom

Toes-to-bar begin with feet behind the body, arms fully extended at the bottom and at the top with some part of BOTH feet contacting the pull-up bar, in between the hands

The squat clean begins with the barbell on the ground, includes passing through a full depth squat at the bottom, and finishes at the top with hips & knees in full extension

Adaptations / Modifications / Scales

Avoid reducing the rep count this week as overall, the volume is relatively low. Look to scale the movements themselves & the weight on the barbell to meet the intended stimulus

For handstand push-ups, consider reducing the range of motion with Abmats, using no more than 2. Perform box handstand push-ups, pike handstand push-ups, or a double DB Z-Press if getting inverted is not in the cards this week

For toes-to-bar, reduce the range of motion to a kipping straight leg raise or knee raise or perform Abmat sit-ups if needed

Maintain the squat clean if possible, reducing the load as needed to be able to perform all 6 reps each round as quick singles in 1 minute or less. If needed, scale to a power clean or a variation from the hang