HSPU/RDL | WOD 1.11.18

Untitled.jpg


Level 2

A1) Tempo (40X1) Handstand Push-Up:
5 x 6-10 reps

These should all be sub-max sets. Add a deficit if you are able. Use a full range-of-motion. No crashing or resting on your head!

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Start light at the higher end of the rep range and work your way up in load as long as you are maintaining positions.

Level 1
A1) Handstand Push-Up Negatives or Seated Dumbbell Press:
5 x 5

Perform 5 sets of 5 reps of Handstand Push-Up Negatives (4 second eccentric phase) through full range of motion, kicking back up for each one as needed. No crashing or resting on your head! If you can’t organize the kick-up or lack the strength yet to control the eccentric,  then perform 5 sets of 5 Seated Dumbbell Presses.

A2) Dumbbell Split-Stance Single-Leg RDL:
5 x 6-10 reps

Start light at the higher end of the rep range and work your way up in load as long as you are maintaining positions.

*Warm up and then perform a set of Handstand Push-Ups, followed by a set of DB Split-Stance Single-Leg RDLs. Repeat for 5 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses.

Post loads/reps to comments.

______________________________

AMRAP in 8 minutes of:

8 Burpees
8 Toes to Bar

Post rounds + reps and Rx to comments.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s