- 5 sets of:
- 10 strict handstand push-ups
- 10 strict pull-ups
So I took strict hspu's to start with. First round went unbroken. That's by the way more than I've ever done as strict hspu's, c'mon! My "official" PR is 18 reps, used kip motion then. The following 4 sets of handstand push-ups were completed in 3 sets: 6+2+2 each round. I'm very happy how I got these through. There was a possibility that I would have to cut them to more pieces but fortunately I got them done pretty well.
Strict pull-ups are also a rarity. It would be smart to do 'em every now and then but it usually turns to kipping pull-ups because I incorporate them into metcons and there the idea is to complete the reps as quick as possible. Then strict reps wouldn't be the smartest thing to improve metabolic conditioning. Last reps were tough in each set, no doubt. First set was actually quite smooth but then from 2nd round on I had to battle those last 2-3 reps.
- 10 strict ring dips
- 1 min dead hang on pull-up bar
But the pull-up bar hang was nasty! I thought it would be cool to just hang around there and enjoy the moment. It was disgusting. Phew. On the first round I was there for about 50 seconds before dropping and finishing the 60 seconds with another 10 sec hang. On the following rounds I completed the 60 sec hang in 3 sets. About 30 + 15 + 15 second sets. My forearms were tingling and they started to go numb. Also my grip strength simply wasn't there. I felt my fingers sliding down the bar little by little.
This was a good substitute day to what I had originally planned. A different one. I missed the metcon and strength but these practiced movements were something that are always useful. I had thought of hard core bar action and kettlebell / run metcon outdoors but I'll save those for another moment.