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Lifting Ourselves and One Another

Friday, September 23, 2016

5 Rounds for time(s):

5 Strict Handstand Push-ups (HSPU’s)/10 Kipping HSPU’s
20 Front Squats
Rest 2:00

Coach’s notes:

Post for each set, load for front squats in each set and total working time to comments.

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Comments: 7

Did 5 strict HSPU and 135# for all rounds.
Finished last front squat at 14:20 so total working time was 6:20.
Thanks Colin, well done 6am crew.


5 strict HSPU with a 10# plate and ab mat.
Front squats @ 85(3 rounds of 20 then broke up 10/6/4 & 13/7).
Finished 15:11
Total working time 7:11(I think haha)
Nice work 7 am!!!
Thanks Colin.


Did 10 HSPU off Box then straight pushups
used 95 – 19:(?)
thanks Colin


1. Did first set at 135# on used it as a warm-up, did not time, both sets unbroken.
2. 1:32 @ 165#, HSPU’s and FS all unbroken
3. 3:15 @ 185#, (HSPU’s unbroken, 10/5/5 on FS)
4. 2:40 @ 165# (HSPU’s unbroken, 10/10 on FS)
5. 2:25 @ 135# (HSPU’s 13/2, unbroken on FS)
Decided to work back down in weight on this one after set 3, in order to maintain the intended training stimulus. This one kicked my butt!


Set 1: 2:22 @ 240# (FS in 13/7)
Set 2: 3:12 @ 225# (FS in 8/6/6)
Set 3: 3:04 @ 205# (FS in 8/7/5)
Set 4: 2:55 @ 185# (FS in 10/5/5)
Set 5: 2:34 @ 165# (FS in 9/11)

All handstand pushup UB. That hurt :) thanks Jay !


Plan: 2 HSPU + 5 kipping HSPU from 2 abmats between 25# plates. 75# front squat and increase each time.
Reality – plan lasted through first round. Could not do any HSPU in round 2, just did other scalings and reps as I could manage. Stayed at 75# all sets.


1 1:56
2 2:00
3 2:09
4 2:28
5 2:33
Total working time 11:05
Sub hs from knees off of a box, 55# for fs. Thanks Josh


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