This week we start a gymnastics cycle AND another strength cycle — It’s PUSH UPS (traditional or handstand) and DEADLIFTS!
We will do HSPU or Push Ups on Monday and Deadlift on Wednesday. We will do a benchmark test for each and over time we will be building the base and working on strength. Even if you have handstand push ups, you should consider the PUSH UP track. TONS of people need work on good quality push ups. And if you are someone that has been stuck on your knees, this is a GREAT opportunity to get some solid pushing strength.
For this cycle (and for any cycle, for that matter), we are only full testing and training COMPLETE range of motion – that means no knee push ups for testing tomorrow and no HSPU with mats. Push up testing is done with a band or a barbell on the j-hooks and HSPU testing will be done with a box handstand push up.
EPIC PUB CRAWL!
A HUGE thanks to Coach Katie for organizing another AMAZING pub crawl! It was so great to see so many Covies enjoy each other’s company “off campus” in Fell’s Point! If you couldn’t make it this year, you MUST be sure you are there for the next. Too great of a day to miss! Stay tuned for more announcements on other upcoming Cove events — we’ve got some fun summer plans in store for you!
Pushup or HSPU Tester
Max Pushups or HSPU in 2 minutes
Then spend 8 minutes working on HSPU and PU technique
12 min AMRAP:
20 Single Arm DB Hang Clean and Jerk (10 on each side)
200 M Run
Coach’s Tip: A great tester to start off our HSPU/Pushup cycle. Remember, we are looking to build on our pushing strength so full ROM (range of motion) is key. For the metcon, keep the intensity up especially on the runs.
This was only stop one! It only got bigger and better from here on out!