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Testing out the Upside Down Movements

October 20, 2015

We have performed our little Handstand familiarity a few times now over the past 2 months.  Athletes have gotten upside down for the first time, viagra 100mg been more solid getting upside down, no rx and more athletes are walking on their hands, site even if for a step or 2 at a time.  This is a great development, and we will continue to work this every week.

For those that missed this days, all we did was a 7 minute OTM of Handstand work of your choice: walks, holds, climbs, or static holds on the box.

But every once and a while you want to really test your training.  So, nothing crazy, but we’ll use a similar OTM format in a WOD.  I haven’t programmed a Handstand Push Up WOD in a few weeks, and I’m interested to see how, and if, the HSPU has improved with just doing Handstand Walks.

Personally, my handstand walks became much more consistent. I as I completed nearly every 30-40 foot walk unbroken in the last 2 or 3 sessions.  As the minutes wore on, last month, I would usually bail on my last 1 or 2.  In the last 2 sessions, I finished all but the last step as unbroken walks.

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Workout of the Day

Strength/Skill, Week 4 of 4

4 Heavy sets of

2 Power Snatch

2 Hang Snatch

2 Overhead Squats

Take 10 minutes or so to get warm, then work 4 heavy sets of this complex.  For the Hang Snatch, squat or power is fine.  The goal is to complete this complex as an unbroken set, but if you drop, just quickly pick it up and go again.  60% was a good starting point, but if you have performed this complex and feel like you’re ready or have a goal weight, go for it.  If it’s sloppy, lower the weight.  But don’t feel like you have to make a big jump – we are looking for quality, not quantity on the bar.  Rest approximately 2 minutes between working sets.

Conditioning

16 OTM – for Reps

Even: Pull ups for 20 seconds

Odd: Handstand Push Ups for 20 seconds

Use the 40 seconds each minute to rest and record your score.

If you don’t have HSPU, do Wall Climbs or Handstand Holds for time. 

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