Monday WOD – So I Here You Like Handstands?

29 Dec

We have been following a modified variation of Jim Wendler's 5/3/1 programming for our strength exercises. This conjugate week we will deload from the main moves in order to give ample recovery and avoid overtraining the CNS (Central Nervous System). The “Conjugate Method” does this by using a complex method of rotating special exercises that are close in nature, to the power lifts. Doing this method will increase strength relative to the classic lifts (Squat, Bench Press, Deadlift) and help perfect coordination, which will in turn advances one’s technical skills.

“When lifters repeatedly use the same simple method of training to raise their strength level, they will eventually stall. Like the scholar who must utilize many sources of information to achieve a higher level of knowledge, the lifter must incorporate new and more difficult exercises to raise their standards.” –Louie Simmons (of Westside Barbell)

A) Warm Up


Then 3 Rounds of 



Shoulder Band Distraction

B) Skills/Strength

Handstand Hold/Push Up Skills


Handstand Push Ups 5,5,5,5,5 (strict if possible - variations include Wall Walk Ups/Decline Press Ups/ Press Ups/ Barbell Shoulder Press)

superset with 

Front Rack Barbell/KB Lunges 5,5,5,5,5 (each leg)


Hill Sprint: 100 metres - Rest 1:00 x 10 Rounds

D) Core

3 Rounds for time

Overhead Plate Sit Ups x 15 (20/10kg)

Leg Raises x 15 (20/10kg)

E) Mobility

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