Day 2 of camping right now and again I’m sitting by the campfire writing this post as my kids roast some marshmallows for some S’Mores.
My wife, again, decided to NOT purchase marshmallows from the grocery store and instead, at 2am on Saturday night, made the marshmallows at home from scratch. What a sticky mess that was. I have firsthand knowledge of this because I was the one washing dishes at 3am.
Homemade marshmallows, homemade sunscreen & homemade DEET-free insect repellant.
Like I said yesterday…
That’s just how we roll.
Earlier today, as planned, I was able to get a bodyweight training session in at the campground. Today, my focus exercise – the exercise that is my primary focus for the session – was handstand push-ups.
Each session that I train myself or my clients, I always have ONE exercise that is the nucleus of the workout. After that, the assistance exercises are all “built around” that one exercise.
The focus exercises are usually ones that involve serious concentration and are multi-joint compound exercises. Some of these include….
-Double KB Front Squats (with significant weight – 32-36kgs)
-Deadlifts (Snatch Grip, Trap Bar or Conventional)
-Military Presses (with either KBs or with a barbell although barbells seem to be aggravating my shoulder lately)
So with handstand push-ups, I focused mainly on PRACTICING the movement by doing multiple sets of 3 reps.
I chose 3 reps because if I went ALL OUT, I could probably do 8-10 reps, so I cut that number to 25% and made sure that I was fresh for each set.
Handstand Push-Ups have been an exercise that I have been working on for almost 2 years now and they're tough. Especially for a skinny guy with average genetics like me.
With Coach Adam Steer’s new Shape Shifter Bodyweight Program coming out, I asked him to give me some advanced input on how to improve my handstand push-ups.
One of the best tips that he gave me was to actively engage my lats as I was pressing to get me out of a sticking point.
In the video below, Coach Steer goes through some instructional cues and tips for handstand push-ups….
After the handstand push-ups, I did a circuit of….
-Burpee Chin-ups x 10
-Prisoner Squats x 20
-Mountain Climbers x 20
-Opposite Hip Touches x 20
-Burpees x 10
Bodyweight Training is the perfect compliment to working with Kettlebells. I've been a fan of bodyweight training from the beginning when one of my old PE teachers taught me how to do Pistols in highschool.
From today until Thursday at midnight, my good friend (and fellow Canadian) Bodyweight Coach Adam Steer is offering his brand new Shape Shifter Bodyweight Program at a HUGE 51% discount.
I strongly suggest you check it out and if you're able, pick-up the "Shoulder Plugin Program" as well.
OK, back to camping. I've got a S'More with a homemade marshmallow in it waiting for me.
Chris Lopez, RKC