“Diane” – 21,15,9 for time of:
- Deadlift (225#/155#)
- Handstand Push Ups
3, 2, 1, GO!
Hey everyone, hope you all had a great weekend. I know today’s workout is a challenging one, but don’t worry there are many ways we can scale it while still increasing our strength and most importantly doing it safely. I love doing deadlifts, and with proper form it is one of the best ways to strengthen our core, lower back, and legs. There are 45 reps, so please select a weight for deadlifts that allows you to complete each rep with great form! As with the handstand push ups, I know these are something that a good portion of people can’t do, but thats ok!! I have a few substitutions that will allow us to really focus on good form, and specifically target the muscle groups that will help us build to true handstand push ups.
1. Dumbbell shoulder press: This is a great way to develop our strict press, while scaling the weight.
2. HSPU with a box (Pike Push-Ups): This is another great way to closely mimic the movement, while also scaling the weight.
- Pick a box/tire (the higher the box the more load it will place on your shoulder)
- Walk your legs onto the box, and make sure to keep your legs straight
- Pike your body, and walk your hands in towards the box until the top of your head is directly over the ground
- Lower your body until your head touches the floor
- Keep your eyes on the box, and not the ground
- Push up and lock out as if you are doing a shoulder press
- Remember to keep that core tight, ribs locked in, and back flat!!