Skill/Technique work
Handstand push ups
EMOM x 12
1 – Hollow/core work
2 – Inversion hold (Shifting/shoulder taps Rx+)
3 – HSPU/Push up on box/Seated DB press
Workout
12 min AMRAP
5 Dbl DB push jerk (45/30)
7 Box jumps (30/24)
9 Wall ball (30/20)
**Let’s get gymnasty! Starting the day off with some skill work – focusing on getting inverted. But we’re also focusing on core strength to hold yourself up while inverted, and then being able to press weight. The latter can be your body weight, or working on the pressing motion while doing seated dumbbell presses. There are many ways to scale the handstand push up (HSPU), and that’s working on strict, kipping, downdog, or even handstand walking.
As in the past, you’ll work for about 30-40 seconds, and then rest the remaining time in the minute before moving on to the next movement. You’ll have a chance to hit each section 4 times.
The workout is about the same time domain as yesterday’s deadlifts and push ups, but you’ll be moving more frequently between the three movements. I’m choosing to go lighter on the DB jerks to make sure that you’re doing the proper movement, adding the second dip to get under the weight, instead of just doing a push press (one dip). Higher box jumps and heavier wall balls, so scale to what allows you to work consistently. I’m looking at a minimum of 6 rounds, and upwards to 10 rounds from some people – scaled or Rx. Let’s see what you’ve got! *fist bump emoji!*
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