Strength
Bench press
5 x 5 @ 75%
Workout
12 min AMRAP
2+ Handstand push up (HSPU) (scaling options)
5 Unbroken Push press – 155/105^
^4 Burpee OTB penalty for not going unbroken
**As mentioned yesterday, strength has you staying at the same weight across the board for all 5 working sets of 5 reps. This is easy? Pause for 1-2 seconds when the bar touches your chest. Don’t give yourself chest compressions! Just tap the sternum, hold, then press up. As with a strict press, this isn’t *just* an upper body movement. You’re entire lower half should be squeezing and your feet driving into the ground. Try it out if you haven’t been doing so already.
Now the workout uses multiple pressing movements. This isn’t something we do all that often since I don’t want you to go to failure, but it can be found in the Hero WOD “JT”. Normally you’ll see only one movement complementary to what was done in strength, then the opposing body part.. Ex. back squats followed by lunges and pull ups. So we’re gonna make you work with two pushing/pressing movements. There might be those who are gymnasty who can knock out the HSPU with no problems. And the strong folks who can cycle the barbell won’t have any issue with the push press. So this will find those who can do both.
A quick note on the push press.. it’s a push press. It’s not a push jerk or any other shoulder to overhead movement. It should look like the demonstration in the video. Anything other than that will be ‘no repped’, and you don’t want to be doing more than 5 reps per round. So do it correctly.