9/10/2024

Strict Handstand Pushups: Week 2

Freedom:
EMOM8:
Odd: 30-second handstand hold against wall (back against wall)
Even: 30-second max strict handstand push-ups or deficit strict handstand push-ups

Independence:
EMOM8:
Odd: 30-second handstand hold against wall (back against wall)
Even: 30-second max tricep push-ups

Liberty:
EMOM8:
Odd: 30-second handstand hold with feet or knees on a box, or a plank hold.
Even: 30-second max elevated push-ups

THEN

3 sets
12 Dumbbell Front Raises (leave 2 reps in the tank)
-rest 30sec-
30% of max set strict handstand push-ups/box handstand push-ups/push-ups from Week 1
-rest 60sec-

NOTE: if you missed the baseline test last week, do this first and then do the EMOM8.
Freedom: 1 set of max strict handstand push-ups
Independence: 1 set of max strict box handstand push-ups (note the box height used)
Liberty: 1 set of max push-ups or elevated push-ups

Videos:
Handstand Hold
Handstand Hold Knees on Box
Handstand Hold Feet on Box
Tricep Push Ups
Plank Hold
Dumbbell Front Raise
HSPU Cues & Scaling
Strict Handstand Push Up
Strict Box Handstand Push Up
Elevated Push Up

“How Rude!”

Affiliate Compete (RX+)

108-84-60-36

Double Unders

27-21-15-9

Goblet Squat (70/53)

20 GHDs (Or V-Ups) after each round

Freedom (RX'd)
81-63-45-27
Double Unders
27-21-15-9
Goblet Squat (53/35)
15 GHDs (Or V-Ups) after each round

Independence
81-63-45-27
Double Unders
27-21-15-9
Goblet Squat (35/26)
10 V-Ups after each round

Liberty
81-63-45-27
SIngle Unders
27-21-15-9
Goblet Squat (light)
15 sit ups after each round

• Target time: 10-12 minutes

• Time cap: 15 minutes