Wednesday 10/3/12
Buy In:
Vicki, Jay, and Stephen smiling through the pain :)
On the minute for 10 minutes:
3 Power Cleans
WOD:
5 Rounds:
7 Floor Press (Bodyweight)
7 Handstand Push-Ups
Cash-Out:
Stretch
For today’s buy in we are going to perform 3 power cleans on the minute every minute for a total of 10 minutes. Choose a load that is challenging, but one you are sure you can complete 3 reps in without taking your hands off the bar.
For the workout we are going to perform a pressing couplet. For most of us, the bodyweight floor press will be challenging enough, so if you cannot perform at least 5 in a row, then drop the weight to a load that is under your 5 rep max. Transitioning from the floor press to the handstand push-up will be a big challenge. Even pressing in a different plane, with different types of load (bar vs. bodyweight), similar muscles are taxed. With that being said… I want to use this time to develop the kipping handstand push-up. With a well developed kip, you can unload a great deal of strength requirements from your shoulders and triceps. Learning this movement can keep you moving through a workout when you think muscle fatigue has taken over.
For the cash-out we are going to stretch.
Results
Wednesday, October 3rd 2012 at 9:41 pm |
I look forward to doing this WOD when my arms are fresh- thank you Angie and kettle bell swings:) I started with 1 abmat for rounds 1 and 2 but dropped to 2 abmats. I am noticing that I can do 1 abmat hspus if the WOD doesn’t involve presses or ring dips- they seem to come in pairs.
Chris and I spent most of the time trying to get our arms to cooperate and they politely declined… often;)
Tomorrow looks fun! I HAVE to take a rest day and I plan to do this WOD on Saturday.