MONDAY 1/23/2017

Handstand Push Ups!!!

The open is right around the corner, and that means we are sure to see some HSPU. Leading up to the start, we will be focusing primarily on HSPU, but I'll also be programming some refresher days to work on T2B, C2B, and some muscle up work.

My first rule for HSPU.....

NO BIRTHDAY CAKES!!!

That stack of abmats you've been using is gone! We need to focus on moving through the full range of motion, and we can scale the exercises in other ways, if needed.

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Scaled

1min total Handstand Hold - any kind of HS, just get upside down for a total of 1 min. Back to the wall, belly to the wall, piked with feet on a box, freestanding, etc.

1min total Headstand Hold - make a triangle with your hands and head and balance for a total of 1 min. Need to get our necks ready to support our body weight in a kipping HSPU.

15 total Strict Box HSPU - make sure hips, shoulders, and hands are in a straight, vertical line. Support with either feet or knees on the box as needed.

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Rx

2min total Handstand Hold - any kind of HS but minimum of 30s Hold per attempt.

1min total Headstand Hold - make a triangle with your hands and head and balance for a total of 1 min. Need to get our necks ready to support our body weight in a kipping HSPU.

Strict Box HSPU - you have a choice. Either 3x5 if flat, or 5x3 if deficit with 45lb plates.

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Rx+

1min Freestanding Handstand Hold AND

1min any king of Handstand Hold

1min total Headstand Hold - make a triangle with your hands and head and balance for a total of 1 min. Need to get our necks ready to support our body weight in a kipping HSPU.

5x5 Strict Parallet Box HSPU