Build to heavy set of 5
5 Strict Handstand Push-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
The overhead squat is the focus of this two part workout. From the racks, athletes will build to a heavy set of 5 to start. Within the workout, looking to choose a weight that they could complete 21+ repetitions unbroken when fresh and in no more than two sets at any point during the 12 minutes.
When compared to the overhead squats, the deadlifts will be incredibly light. This should be something athletes could complete 30+ reps unbroken without a doubt. For athletes who really struggle with overhead squats, it is ok to have two different barbells out if space allows.
Athletes with goals of competing in the sport can complete strict handstand push-ups. To keep the prescribed number, we recommend that they are able to complete 10+ reps when fresh. The number chosen for the workout should be something they can complete in 1-2 sets per round. We would typically lean towards dumbbell strict presses for athletes with goals outside the gym. However, knowing we have those on Sunday, these athletes can complete one of the following:
5 Barbell Strict Press
## THE WHY
"Our understanding is that the needs of Olympic athletes and our grandparents differ by degree, not kind. One needs functional competence to stay out of the nursing home. The other one wants functional dominance to win medals." -Greg Glassman
There are some movements that we believe are better suited for those looking to compete in the sport than for those whose main goals are to be healthy, look better naked, or play sports with their kids/friends. The handstand push-up is one of these. While strict is a safer variation than kipping, simply pressing with the upper body is likely a better option for someone with no goals of competing in the sport.
For those who do have goals of competing in the sport, but do not quite have strict yet, reducing the reps or doing handstand push-up with feet on a box will help them get to where they want to be. These subs are appropriate for people who want to compete, where upright pressing is better suited for our everyday athletes.