15.4 - Quick and Effective Warm Up

15.4 is here and we are looking at a couplet of handstand push-ups and cleans. To get ready for this event, we need to get the heart rate up, prepare the wrists and shoulders, and get ready to lift the barbell off the ground.

The Warm Up

4 rounds:

  • 5 push up plank rocks
  • 10 shoulder overhead raises
  • 10 straight leg raises each leg
  • 3 power cleans (increase weight each round)

I am a big believer and advocate of strict handstand push ups instead of kipping with regards to neck health. I understand this is a competition so people need to go fast, get lots of reps, etc...but if you are doing these events with the goal of being healthy/having fun, I think you should consider going strict. You can read my article on kipping handstand push ups and neck pain here.

Enjoy and thanks for reading!

Next week, I will be putting the new The Movement Fix t-shirts (as seen in the vid) up for pre-order on my website. I am going to make available only 100 shirts for pre-order at the discounted price of $14.99 (regularly $19.99).

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