Strength
3 Sets
- 4-6/side Shoulder taps or hip taps in a plank, pike or handstand
- 3-5 Supscapularis Pull Ups @ 3111
3 Sets
- 4-6 Handstand Shoulder Rocks (handstand or box)
- 8-10/arm Sidelying External Rotation
Notes
Our strength today is two parts. First, you will alternate between handstand shoulder touches and sternum chin ups. When you have completed 3 sets of those two exercises, you will move on to alternating between handstand shoulder rock and single arm ring rows for 3 sets.
Shoulder touches. In order to perform these back to wall and still maintain a good handstand position, your hands must be close the wall and shoulders open. If you cannot hold a good handstand position back to wall, perform these with your chest facing the wall. You may also perform these in a pike position with your feet on a box or in a plank position. If you feel confident and show good control touching your shoulder, try hip touches this week. The goal is still to move slow and controlled.
Subscapularis Pull Ups. Keep the lower body really tight to allow yourself to push away from the bar as you lower. Self-spotting with your feet on a box is a great way to adjust this.
Handstand Shoulder Rocks. If you struggle to keep a tight lower body and isolate the movement to the shoulders, perform these in a pike position on the box.
Sidelying External Rotation. This is a rotator cuff strengthening exercise. We have a lot of upperbody pulling and pushing this month, so it is important to add in exercises like this to help keep our shoulders healthy.
Conditioning
5 Rounds for time:
- 4 Wall Walks
- 16 Dumbbell Snatch
- 10 Double Dumbbell Box Step Ups
15-minute time cap
Notes
Today’s workout is a simple triplet of wall walks, dumbbell snatches, and box step ups. Your score is the time it takes to complete 5 rounds or the number of rounds and reps completed under the 15-minute time cap.
The wall walks should take no longer than 1-minute to complete. Adjust the number of reps or target height as needed.
Use a light-moderate weight dumbbell for the snatches. Aim to complete the 16 reps in 1-2 sets each round.
Use a box height and dumbbell weight combination that allows you to move safely and complete all 10 reps unbroken each round. You should be able to stand up on top of the box to full extension on one leg without help from the other with the weight and box height that you choose. Although that is not a movement standard for the workout. It is just a test to help you find the right weight and height.