21-15-9 reps for time of:
Power snatches
Strict handstand push-ups
♀ 95 lb
♂ 135 lb
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Scaling:
Today’s workout is another weightlifting and gymnastics couplet. It is actually a play on Wednesday’s workout. On Wednesday, we had movement interference with the pull of the deadlift and the pull of the strict pull-up. It was also very grippy.
Today, you will find movement interference with the pressing in the overhead position of the snatch and the pressing of the strict handstand push-up. The power snatch loading should be moderate and allow you to perform a few touch-and-go reps, as well as a few singles here and there. For the strict handstand push-ups, we recommend you be able to perform consistent sets of 5 reps unbroken if you are going to tackle the prescribed number of reps.
Movement interference is not something programmed regularly as it tends to slow us down and decrease intensity. However, movement interference does a great job of building muscular stamina and endurance.
Intermediate option:
For time:
21-15-9 reps
Power snatches
12-9-6 reps
Strict handstand push-ups
♀ 65 lb
♂ 95 lb
Beginner option:
15-12-9 reps for time of:
Power snatches
Dumbbell shoulder presses
♀ 65-lb barbell and 15-lb dumbbells
♂ 95-lb barbell and 20-lb dumbbells
Coaching cues:
Just because a movement is strict does not mean it has to be slow. As soon as your head touches the ground on the strict handstand push-ups, squeeze everything tight, push your hands into the ground, and push your head through your arms to finish the rep.
Resources:
The Power Snatch
The Strict Handstand Push-Up
The Dumbbell Shoulder Press
HSPU and You: Master the Movement
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