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October 18, 2017

EMOM for 10 Minutes
30 seconds of Handstand Push-Ups

For today’s skill work we are working on a difficult gymnastics skill.  The strength and skill minimum for attempting handstand push-ups is 10 perfect and unbroken push-ups as well as at least a 60 second handstand hold.  If you aren’t able to perform the base skills, scale the movement to one that gets you working on the movement and addresses your biggest weakness. Spend 30 seconds of each  minute working on the skill by working in small sets or performing single reps if need be. Scale with one or two abmats in order to learn the skill but any more than that and you are better off choosing a scaling option that will address strength issues.  Pike push-ups with your feet on the ground or on a box are a great option.

WOD

AMRAP in 12 Minutes

12 Power Clean 95/65 lb
8 Front rack walking lunge step 95/65 lb
4 Strict press 95/65 lb

Workout notes: Today’s workout is all about the barbell! The benchmark load is on the lighter side so you should be looking to use a weight you can perform very large sets with. Going unbroken isn’t required of course but if you find you are unable to perform each round in 1-2 sets per movement, you may have gone too heavy.  Most athletes will need to choose their barbell load based off of your abilities in the strict press or lunge.  You’ll need to go with the lighter of the two movements. Lunges have an increased level of difficulty because they are unilateral and the press requires you to remain static below the shoulders which eliminates the efficiency you would get from a push press or jerk and focuses on shoulder strength.

 

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