Max Strict HSPU (AMRAP – Reps)
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 (AMRAP – Reps)
1 Set for Max Repetitions
This is a repeat from the first week of our cycle, on Apr 2, 2019.
Posted on the original attempt:
If we are beneath 3 strict pull-ups, let’s band today. Choosing a band tension that allows for at least 7 reps, we want to fall somewhere in the 7-15 rep range here. In our notes, be sure to track which band we used as we’ll be building upon this base.
3 Rounds for time of:
21 Kettlebell Swings, 53# / 35#
Recovery Bike/Row (No Measure)
Mins 1+2 – Light
Mins 3+4 – Moderate
Mins 5+6 – Moderate/Fast
Mins 7+8 – Moderate
Mins 9+10 – Light
2019 06 17