Skill/Technique Work
Handstand push ups
EMOM x 12
1 – Hollow hold (progressions)
2 – Inversion/Hold
3 – HSPU/Push Up/Box/Seated DB press
4 RFT
10 KB snatch/arm
15 Pull ups
20 Goblet squats
Rx – 53/35
**After a day of heavy lifting, back to the grind with some skill work. Getting upside down and working on some vertical pressing as opposed to yesterday’s horizontal pressing with the push ups. As we’ve done in the past with this style workout, you’ll work for 30-40 seconds, and then rotate. We have some options listed above in the links as to how you can scale each station, but you can walk with your coach to see what’s best for you.
The workout nixes pressing, but you’ll be going overhead with a snatch and still using your shoulders to stabilize the weight. You can perform the snatch from the swing, hang, or ground – whatever allows you to move the weight as quickly and efficiently as possible.
Daily Read
Sleeping Outside, aka – Circadian Rhythm Rehab
Outside Magazine