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February 5, 2016

Skill

Handstand push-up baseline test

Max effort handstand hold
Max set of push-ups

The skill work today is pretty simple. We’re working on establishing baseline levels of skill and strength to be able to attempt handstand push-ups in a workout.  The guideline we like to use is a 60 second handstand hold and 10 unbroken strict push-ups without “breaking”.  For the max effort handstand we are definitely NOT suggesting you go to failure on that movement.  Hold the handstand against the wall and judge by the strain it takes to stay up as to when you should come down.  Your effort should be strong but not to your limit.  As a baseline test of your arm strength perform a max set of  push-ups.  That means not “breaking” at your midline or pausing at the bottom of the rep.  A slight pause at the top of the rep is fine as that won’t really skew.

WOD

AMRAP in 15 Minutes

10 Two arm weighted step ups 24/20″ 45/30 lb
10 Handstand Push-Ups
10 Box Jumps 24/20″

Workout notes: You should have a good idea where your handstand push-ups are currently based on the skill work today. If you were able to perform each test practice the kipping handstand push-ups from the floor or with 2 abmats max.  If you are still working on the strength for HSPU then perform STRICT push-ups or STRICT push-ups with your knees on the ground.

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