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November 15, 2016


EMOM for 10 Minutes
Straight set of Handstand push-ups

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 make sure you meet the baseline requirements for a handstand push-up before attempting the movement!


AMRAP in 15 Minutes
5 Strict Press 95/65 lb
10 Box Jump 24/20″
15 Air Squat

Workout notes: Pay special attention to the strict press.  The strict press is much more difficult than the push press or the push jerk. With strict press your hips and knees should remain open as you press the bar overhead.  It’s always  tempting to dip and drive in order to help the bar get overhead but resist that temptation for this workout!

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