3 Rounds for Time:
21 Dual Dumbbell Deadlifts
15 GHD Situps
12 Strict Handstand Push-Ups
9 Dual Dumbbell Hang Snatches
Load: 40/25lbs
WODprep Strategy Top Tips:
Warm-up (5-7 minutes):Â Pressing and grip are the main points of today. Performing some farmer’s walks or bar hang can help get the parms ready to work. Make sure to also put some hollow rock or plank hold to get the midline ready for a higher dose of GHD situps.Â
Stimulus:Â Pressing and Grip EnduranceÂ
Strategy: Dumbbells are a little lighter today to promote speed. Aim to stay smooth on the situps, and move quickly yet effectively on the deadlifts. The Strict HSPU are the crux of the workout today and can be broken into smaller sets to promote steady movement. Hold onto good-looking hang snatches for the dumbbells.
- Strict Handstand Push-ups-Â Focus on staying tight as you kick up against the wall and make sure you are in a good pressing position. Don’t waste too much time upside down and under tension. Make sure you drive your body toward the wall in a tight position.Â
- Dual Dumbbell Hang Snatches-Â You can use either a wide or narrow stance for the dumbbells, depending on preference. Dumbbells on the inside of the body will utilize a bit more lower back but less in the arms. Having the dumbbells on the outside will naturally use a bit more bicep. Make sure to keep the dumbbells close as you snap overhead to finish each rep.Â
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Looking to build confidence in your Handstand Pushup? Â You can make huge Handstand push-up gains by following these simple drills in this video!
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