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Week of Max - Day Three

Wednesday! Known to some as hump day, to us as gymnastics day. We have the big barrel again and we'll be taking full advantage of it. We'll be messing around with handsprings and back flips, and I'd like to see more people try these without the barrel. Spotting them is fairly simple and safe. The workout for the day will be quick, leaving plenty of time for fun and games. "Midget's Revenge" 5 rounds: 30 seconds of handstand pushups 30 seconds rest 30 seconds dead-hang pullups (ie non-kipping) 30 seconds rest Why is it called "Midget's Revenge"? It's the only workout this week where small people clearly have the advantage. Your score will be your total reps over the five rounds. Not everyone can do significant numbers of handstand pushups or dead-hang pullups. In that case, scale down the movements. Handstand pushups can be made easier by propping the feet up on a platform to use the legs to assist the movement, or by using pike pushups, or even elevated pushups. Dead-hang pullups can be substituted with body rows on rings, kipping pullups, dead-hang pullups with a band, and so on. Use a progression that will allow you to get a reasonable amount of reps in the first round. Highest strength to bodyweight ratio wins! Have fun, -Max- "I was driving home the other night, listening to the radio, and the guy filling in for Art Bell on Coast to Coast AM was talking to some other guy about Nazis, UFOs, the Kennedy Assassination, time travel, and George Bush, and how it all relates to OneWorldGovernment. This, of course, made me think about barbell training." - Mark Rippetoe