Monday Workout: Handstands, Clean & Jerks, and Swings

Skill

Practice Handstand Drills: chest-to-wall, back-to-wall, freestanding, and walking.

Strength

Build to a heavy single Power Clean & Push Jerk, attempting a 1RM if desired.

WOD

Level 1

AMRAP in 8 minutes of:

  • “Russian” KB Swing (45/25#) x 16
  • Knee Push-up x 8

Level 2

AMRAP in 10 minutes of:

  • “American” KB Swing (70/53#) x 20
  • Handstand Push-up x 10

Compare to 12/26/12.

24 thoughts on “Monday Workout: Handstands, Clean & Jerks, and Swings

  1. PCPJ: 132#
    WOD: 45#, HSPU’s on box
    4rd+ 6, 10 min

  2. C&J: 135
    WOD: 53, RX (kipping)
    4rds + 13

  3. C&J: 105#
    WOD: 5+17 (american @ 35#, HSPUs with 1 ab mat)

  4. To 195 4+22. Lot slower than last time.

  5. C&J: 177.
    WOD: 5 rds + 15 kb swings (45 lbs kb + 1 ab mat hspu)

  6. Hand stands continue to improve. Achieved 4 – 5 sec off wall and free standing)
    PCPJ:125#
    WOD: 6rds + 9 (American @ 53, HSPUs on box w paralettes)

  7. C&J: 129, I think. Not feeling it today.
    WOD: I lost count, but it was either 4 or 5 rounds plus 2. Russian swings Rx, negative HSPU 5 per round.

  8. PCPJ: 165#
    WOD: 5+ 20kb swing + 6 pu
    (knee on 30″ box w/paralette)

  9. PCPJ: 95#
    5 + 24 wod

  10. PCPJ @125#
    4 rounds @45#Americans

  11. c&j: 143#
    wod: 3 rounds + 5 hspus (53# kb russians, kipping hspu w/ 1 abmat)

    1. just kidding – American swings

  12. Clean: 140#
    Jerk: 135# (both PRs)
    WOD: 5 + 1 (45#, 5 HSPU/round)
    first strict muscle up!

    1. YAY! Wish I was there!

    2. sounds like you had a really good Monday!

    3. thank you!! I had a GREAT monday 🙂

  13. C&J: up to 94# before back pain kicked in. Got a Dr’s appt tomorrow!
    WOD: 3 + 28 (53# Russian swings, 2 abmats)

    Today was not the right day to try 1 abmat HSPUs for the first time. Did 6 reps with 1 abmat, then switched to 2.

  14. CJ: 145
    WOD: 3+25 @ 53# Merican KB and 1 abmat HSPU

  15. CJ: 135#
    WOD: 3 + 25 @ 53# (1 abmat first round then switched to 2)

  16. CJ: 75# (Didn’t build to max; spent extra time practicing handstands)
    WOD: 4 (35# Americans w/ Russians on last round; box HSPU)

  17. CJ: sets of 3 at 79#
    WOD: 6 rds + 4 swings (35# American, HSPU on 24″ box with parallettes)

  18. PC up to 215
    WOD 5 full rounds plus 30 reps. Subbed 20 push ups for the HSPU.

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