WOD
“Slow Press”
For quality:
5-5-5-5-5
Choose between:
Strict handstand push up
OR
Dumbbell strict press
Both will have:
2 second hold at the top
2 second descent
STIMULUS
Duration: 20-25 Minutes
Volume: Low (25)
Loading: Heavy
White Board Chat:
Our heavy day this week looks a little different because the loading will technically be either light or body weight depending on what we choose. However, it is the time under tension and increased stamina relative to muscular strength that will produce a similar effect to a classic heavy day where we move more weight. The reason being : we are going slower and holding positions. Should we perform strict handstand push ups, we should have the capacity to perform at least 10 strict unbroken to go for the written version today with the 2 second pause at the top and 2 second descent. If we are using a single dumbbell, perform 5 on one arm, then switch. If we are using two, make sure we can meet the time criteria, if not, go with one. Regardless of whether we will be performing strict handstand push ups or strict presses, we should be resting 2-3 minutes MINIMUM in between – these should be challenging!! Focus on moving well and make each rep an event!
Modifications
NO EQUIPMENT?:
5-5-5-5-5
Strict handstand push up
OR
5-5-5-5-5
Hand-release push up (most difficult scale attainable)
2 second hold at the top
2 second descent
- Strict handstand push up OR Strict press
- If we have an injury that prevents us from going overhead with one arm, perform a strict press with the good arm
- If we have an injury that prevents us from going overhead at all, but we can perform floor presses, perform floor presses following the same time guidelines