3 rounds:
10 Alt DB snatch (20lbs) - 5 each arm
10 Bench Press (55lbs)
10 DB upright row (15 lbs)
5 Pull up banded
10 Push ups (handstand push-ups & 5 real)
10 Knees to elbow
Cool down: 2 rounds -
10 reverse crunches
20 v-ups
100 crunches
Showing posts with label Handstand Push Ups. Show all posts
Showing posts with label Handstand Push Ups. Show all posts
Tuesday, September 27, 2022
Tuesday, June 1, 2021
Tuesday, April 20, 2021
April 20, 2021
OHS with 35lbs barbell (I still need to perfect my form!)
Time: 19:47
Friday, January 8, 2021
January 8, 2021
9 cal row
Substitute HSPU for z press with 15 lbs dumbbells
Squat cleans with 55lbs
Time: 7:47
After class, I was told that my time was too fast in comparison to the other athletes, which could mean 1 of 2 things...
#1: I need to increase my weight load
#2: my form and technique have improved so my efficiency has also improved. Following that statement, coach Russ told me that my squat cleans had great form...the ultimate compliment! 🙌🏻💪🏼👏🏼🦵
Thursday, December 17, 2020
Tuesday, November 24, 2020
November 24, 2020
This bruise showed up 2 days after the WOD from those KB snatches...only on my left arm.
Wednesday, October 7, 2020
October 7, 2020
KB farmer carry with (yellow)
Deadlifts up to 115lbs
Good mornings with 35 lbs barbell
Bench press up to 55lbs
Handstand wall walks
*I worked on power cleans after the WOD & was able to clean 75lbs.
Tuesday, September 8, 2020
Tuesday, August 4, 2020
August 4, 2020
Hang Clean - 45 lbs
Power snatch with 35 lbs barbell
Substitute HSPU for Z press
Time: ??
I thought I recorded my time in my notes on my phone but I guess I didn't. Darn!
Tuesday, July 28, 2020
July 28, 2020
OH walking lunges with 15lbs dumbbell
DB Snatches with 15 lbs dumbbell
Substitute strict pull ups with ring rowsSubstitute HSPU with Z Press
Time: 13:27
Monday, July 20, 2020
July 20, 2020
Warm up:
20 seconds at each station, repeat 2x
20 second row
Plate to overhead (10lbs)
Jumping lunges
Hand walk on plates
Power clean: 55lbs
Pull ups: 1st round: assisted with PURPLE band (this is an improvement from where I have been, using the green band). The next rounds I was encouraged to do ring rows...
Clean & jerk: 45lbs
Hang snatch: 35 lbs barbell
HSPU substitute with z press: 35 lbs barbell
Stopped at 23 mins
Had done 21, 15 hang snatch and 9 z presses.
Did not complete a total of 9 hang snatches and 15 z press
Today I met my Jillian Michaels! The coach was hard core, but it was a great push!!
Monday, July 13, 2020
July 13, 2020
Strict shoulder press (not push press) without bounce...built up to 65 lbs
Time: 6:04
Wednesday, June 24, 2020
June 24, 2020
Thrusters & Deadlifts with 35 lbs barbell only.
*As much as I wanted to add weight to the bar, I’m afraid to go heavy with deadlifts because of my hamstring injury. I could’ve possibly added weight for thrusters, but due to squats with the move I decided to keep it light too.
Green band for assisted pull ups
Wall walks for HSPU
Time: 22:24 (including 3 mins rest in between sets)
Tuesday, June 23, 2020
June 23, 2020
Substitute 20 T2B for 20 K2E
I tried to do OHS with the 35 lbs bar but didn’t feel I could get low enough. I was advised to work on form so I modified by doing 5 OHS with 35 lbs and then the other 10 of the sets with a PVC pipe to work on form.
Accessory Work:
I began by doing wall walks, then tried Super Man. Finally, I tried to get into a handstand hold and was able to without support!! 👏🏼👏🏼 Next, I tried the OHS again with the help of a friend who suggested the following:
*With your hands push outward on the bar
*Imagine pinching a pencil between your shoulder blades by flexing in the back
...those tricks worked because I was able to do an OHS and get low!!
Happy day for accomplishments.
On a bad note, when I went into my 3rd handstand hold, I felt a pop in my hamstring that I hurt a few weeks back. I can walk on my right leg, unlike last time, but it is sore. I’m thankful that I’m not in as much pain as before, but I’m worried about re injuring my hamstring again.
Wednesday, June 17, 2020
June 17, 2020
35lb barbell
HSPU alternative - 20 second hold on a wall walk
6 rounds + 12 SDHP
Back Squat - 75lbs
Thursday, June 11, 2020
June 11, 2020
200 single jump ropes
26 lbs for KB swings
45lbs back squats
Wall walks and hold for 20-30 sec substitute
Time: 12:31
Bench: 35lb for 1 set, 45 lbs for other 4 sets
Tuesday, May 26, 2020
May 26, 2020
DB - 12 lbs each
Box jumps - 24”
HSPU - walk up the wall backwards and hold a handstand for at least 20 seconds
Tuesday, May 5, 2020
May 5, 2020
6 Power cleans with 45lbs
12 Assisted pull ups
(My forearms were so tight after this!!)
DB clean & jerks with 15lbs, but I should have tried the next weight up, which would have been 25lbs...next time.
Hang snatch with 35lbs
I was able to kick up into a handstand (with assistance) and hold. This was a big milestone!!
Time: 23:29
Today I left feeling tired and accomplished! Great WOD
Friday, May 1, 2020
May 1, 2020
My back squats were: 35lb, 45lb, 55lb, 65lb and 75lb
DB Rows used a 15lb DB
I couldn’t do a muscle up so I substituted for 8 assisted pills & 8 ring dips per round
Again, I couldn’t do a handstand walk so I substituted for learning how to kick up into a handstand.
...baby steps...literally!
Wednesday, April 29, 2020
April 29, 2020
I wasn’t able to do a HSPU so I did a 20-30 second hold while my feet where up on a box.
KB swings with 26lbs
7 rounds
We worked on throwing our bodies into the handstand position after the WOD...let’s just say I have a mental block to get past! 😬
Subscribe to:
Posts (Atom)