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June 02, 2016

Skill

Handstand push-up baseline test

Max effort Handstand Hold
Straight set of push-ups without breaking your midline or pausing at the top or bottom

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.  If you are positive that you are capable of  achieving the minimum standard work on your freestanding handstand hold.  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 but holding a long time to act as recovery or holding a piked will be ruled out for this test.

WOD

AMRAP in 20 Minutes

10 Handstand Push-Ups
15 Box Jumps 24/20 ”
200M Uneven Farmer Carry

Workout notes: You should have established your basic level of proficiency in your arm strength and ability to hold yourself upside down.  Using that information establish a good scaling option for this workout if you are not ready for HSPU.  If you are new to the movement using 1 or maybe 2 abmats is a good way to get comfortable.   The farmer carry does not have a prescribed weight but you are encouraged to challenge yourself. If you are able to complete the entire 200M lap without rotating arms at the halfway point you may have gone too light. Either way, make sure that you distribute the work evenly across both arms by switching at the halfway point or by switching every round.

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