Strength
Push press
E1.5MOM – 3-3-3-3-3
Workout
12 min AMRAP
5x 1 Lunge(R/L) + 2 Push press (95/65)
5 Handstand push ups (and scaling options, more variations)
**More upper body work today. You’ve seen burpees (Monday), hand release push ups (Thursday), and dips (Friday) so far this week. Today is a double dose of push press and handstand push ups (HSPU). The strength portion has you attacking them EMOM (every minute on the minute) with you completing 3 reps every 90 seconds. Make sure you start at a weight where you can still increase the weight every round and finish the 5th round at a weight with a 3rd rep that takes a little extra ‘oomph’ to get overhead. With this movement, there can be that temptation at the heavier weights to want to do a jerk – add a second dip of the knees. Something to think about is just push into the ground and SQUEEZE everything from the ground up – feet, quads, glutes, core – as you press the weight overhead.
Workout weight will be lighter than what you do for the workout so you should be able to cycle through the reps and a nice clip. Limiter here will be transitioning from the front rack position on the lunges to the the overhead press. So spend some time working on that lat and wrist mobility, especially with it being coupled with HSPU.