Well… You Can Have A Pissed Off United States Marine Corps Drill Instructor (Or 3…) Screaming In Your Face For 3 Months…
Or…
From stack.com…
“The Push-Up might be the most popular exercise in existence.
A bold statement, but then again it seems like everyone has done Push-Ups at some point. They’re simple, effective and require absolutely no equipment. And when an exercise is as popular as the Push-Up is, it’s bound to spawn variations. Diamond Push-Ups, Clapping Push-Ups, Wide Push-Ups, Close Push-Ups, Spiderman Push-Ups, Weighted Push-Ups—these are a few of the numerous Push-Up variations you’re likely to see any time you step into a gym.
It turns out that Hand-Release Push-Ups are tremendously popular in the CrossFit world, and many CrossFit competitions actually require them—the main reason being that they prevent anyone from “cheating” on their reps. To remove your hands from the ground, you must go all the way down. But besides its competition-friendly aspect, I noticed three interesting things about the Hand Release Push-Up that could, perhaps, make it a viable Push-Up variation for anyone looking to change things up.
It forces you to go all the way down and all the way up on every rep, a much greater range of motion than most people perform with traditional Push-Ups.
When you come to a complete stop between reps, you’re forced to regenerate your momentum for each Push-Up, as opposed to “riding” the momentum from your last rep or bouncing off the ground with your chest, which is possible with traditional Push-Ups.
If performed a certain way, Hand Release Push-Ups have a built in “pull” between every “push,” since releasing your hands off the ground and pulling them toward the ceiling squeezes your shoulder blades together…”
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ALRIGHT… HERE WE GO!!!
Strength…
Push Jerks
12 Reps… No More Than 3 Reps @ A Time… No More Than 20lbs Heavier Than “Safe Starting Point”…
MetCon… FROM THE RACK!!! YOU DROP IT… YOU CLEAN IT!!! YOU’RE WELCOME…
***Double Unders… All Levels… MOD: Singles… 75-60-45-30-15…***
***Shoulder To OverHeads…***
L1…
M-115/135/155/185/205
F-85/95/105/115/135
L2…
M-95/105/115/135/155
F-65/75/85/95/105
L3…
M-75/85/95/105/115
F-55/60/65/75/85
L4…
M-55/65/75/85/95
F-35/45/55/60/65
***Hand Release Push Ups… All Levels…***
20 Min TIME CAP!!!
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For Reps of 50/5/15/25… 40/4/12/20… 30/3/9/15… 20/2/6/10… 10/1/3/5:
Double Unders
Burpees
“Shoulder To OverHeads”
Hand Release Push Ups
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3…2…1…GO!!!
9.18.2018 WOD & Scores…
RainCrossStrengthandConditioning 