Workout
3 RFT
21 Deadlift – 135/95
15 Hang power clean – 135/95
9 Handstand push ups (HSPU)
400m Run
**Today’s workout builds on Thursday’s Romanian deadlifts and has you hinging more with full deadlifts, as well as some hang power cleans. After loading up the hamstrings, the upper body gets to take over with some handstand push ups.
What I like about this workout, or a workout with 3 or more movements, is that there’s usually ONE movement that I suck at. The hang power cleans would be a bit of a challenge at 15 per round, but I have zero handstand push ups. With only 9 reps each round, I would look at that movement and scale it to something that will help me get better at handstand push ups, rather than try to get through them and the workout as quickly as possible. Seated dumbbell presses would allow me full range of motion and help build upper body strength, especially if I have wrist issues or can’t get inverted. Knees on a box is always a great scale, but this usually turns into an incline push up rather than a vertical push. If this is too easy, you can try your feet on a box. Always, always, always strive for good form and technique. VIRTUOSITY. Do the common things, the little things, with the utmost precision. And that goes back to the basics of a regular push ups. Key thing here is full ROM (head, not face) to the ground, and elbows towards the box (not flared out). If that happens on either of these scales, you can add plates in front of the box to bring the floor up to you rather than lowering the box. Another great option that is overlooked is a Pike Push up. Even if you have handstand push ups, these are great for the shoulders.
As always, work with your coach to find the best progression for you. It might change from workout to workout, so consider trying something new today.
Daily Listen
“Music for Pieces of Wood” – Steve Reich