Valitus Strength and Fitness – ValitusFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Push Jerk (8×2)

EMOM 8min:

at 60-70% of 1rm from previous week

perform 2 reps with 2sec pause in first Dip, and 3sec pause in receiving bar in second Dip.

Emphasis is speed under the bar and vertical bar path.

4-5 RIR

Metcon (Time)

“Born to Hand Jive”

4 Rounds For Time

16- Handstand Push-ups (Hand Release Push-ups)

16- American KBS (53/35)(35/26)

16- Weighted Sit-up (25/15)(15/10)
HSPU can be scaled to Half Kneeling KB Press with heavy DB’s that allow you to do at most 10 reps. Focus on building Strength with your Vertical Pressing.

American KBS (Swing Overhead)

Weighted Sit-ups, use a PLATE

6-7 RPE

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