E3MOM for 18 Minutes:
3 Back Squats
Use the first 3 sets to build to your working weight.
Then, use 60%, 70%, and 80% of your 1RM for sets 4, 5, and 6.
On set 6, perform 3 or more reps but do not go to failure.
Handstand holds are the foundation for handstand walking and a great way to improve shoulder stability and strength. Over the next 4 weeks, the goal is to accumulate some time upside down. For every minute you spend upside down, you get a raffle ticket. You can earn as many as 3 raffle tickets a week but you can spend more time upside down if you want! At the end of the 4 weeks, we’ll pick 2 winners to get a free T-shirt!
Upside down looks different for everyone.
Some handstand hold variations to choose from:
Pike Position
Pike Position with Both Feet On a Box
Pike Position with One Leg On a Box and One Leg in the Air
Partial Wall Walk
Handstand Against the Wall (Wall Walk Up; Facing the Wall)
Handstand Against the Wall (Kick Up; Facing Away from the Wall)
Handstand Against the Wall One Foot on the Wall (Kick Up; Facing Away from the Wall or Towards the Wall; Try to Use the Wall as Little as Possible)
Freestanding (Try to move your hands as little as possible)
A great strategy for this challenge is to accumulate 1-minute upside down, 3 times each week.
Here are some different ways to accumulate a minute upside down:
A)
EMOM for 6 Minutes:
:10 hold in your handstand variation
B)
E2MOM for 6 Minutes:
:20 hold in your handstand variation
C)
Accumulate 1 minute upside down in as few sets as possible.
Time Cap: 6 Minutes
Do these 3 workouts each week, or come up with your own way to accumulate 3-minutes!
