Tuesday August 22nd
23.08.22
INTENDED STIMULUS
Complete a new set once every 4:00.
Start around 70% of athletes’ 1-rep-max push press and build to a heavy set.
5-8+ handstand push-ups for the first 3 rounds.
Begin the handstand push-ups within :30 of finishing each set of push presses.
Intentional movement redundancy to build strength.
RX
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following each set, complete a single max set of handstand push-ups.
LEVEL 2
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following each set, complete a single max set of box piked push-ups.
LEVEL 1
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following each set, complete a single max set of push-ups, from the knees if needed.
SKILL WORK
Rest, stretch, recover.
STRETCHING
1:00 banded tri stretch/side
1:00 banded shoulder stretch/side
WHITE BOARD BRIEF
Target | Build to a heavy 3-rep push press AND 10+ handstand push-ups each set.
This heavy day places the burden of low-rep, heavy pressing with high-rep gymnastics pressing for a unique challenge and strength building.
Start around 70% of your best push press and build to a 3-rep-max.
Along the way, you’ll complete a max, unbroken set of handstand push-ups within :30 of your push presses.
Despite knowing that doing more handstand push-ups may limit overall loading, today’s stimulus is strength under fatigue. So, push the handstand push-ups as far as you can safely go!
The handstand push-ups will be scaled to pike handstand push-ups on the box to maintain the same range of motion while building strict strength. Avoid stacking mats to reduce the range of motion.
