Warmup

Gymnastics re- test

Strict Handstand Pushups

1 Attempt for Max Repetitions

This is a repeat from the first week of our cycle, on Apr 2, 2019. If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.

Two options for completion:

Dumbbell Strict Presses

Barbell Half Presses

Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.

Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – let’s choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.

MAX STRICT PULL-UPS

1 attempt for max reps

WOD

‘HELEN ‘

3 rds

400 m run

21 kB swings

12 pull-ups

Wod rx+

‘BIG Helen ‘

3 Rounds:

600 Meter Run

21 KBS (70/53)

7/5 Ring Muscle-Ups