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Workout of the day
2024-11-15
Strength
Skill - Handstand Push-ups (week 2 / 4)
Mobility / positioning prep:
9 min Alt EMOM
20-30 sec Dead-hang
30-45 sec 4 position dynamic wrist stretch
5 Double KB Overhead press + Double KB Overhead walk
* Weights for the Double KB Overhead press should be moderate. For
the Walk - complete 2 full lengths of the gym. Try to maintain active
shoulders keeping everything stacked with a tight core
Strength
8 min Alt EMOM
3-5 Handstand Kick-ups
3-5 Strict Handstand Push-ups or 5 Z-Press w / 3 sec Neg
* If you are proficient with HS kick-ups against the wall try kicking up into a free stand.
No kipping allowed for the Strict HS portion. If you are unable to to do Strict HS Push-ups, complete the Z-Press negatives
with 3 full sec on the downward phase of the press.
Metcon
8 min Amrap
4 Strict Pull-ups / 6 Ring-rows
8 BJO 20"/24"
16 DB-Snatch #35/50
core
In as few sets as possible:
50 Hollow rocks