Wednesday 100419

Handstand Push-Up Development

Level 1 – choose one:

(1a) 5 Sets of Pike Handstand Hold (Target: 0:30-0:45/Set)

(1b) 5 Sets of Chest-to-Wall Handstand Hold (Target: 0:30-0:45/Set)

(1c) 5x5 Handstand Pushup Negative (Target: 0:06-0:10/rep)

Level 2 – choose one:

(2a) 5 Sets of Pike Handstand Pushups (Target: 5 controlled, technical reps per set)

(2b) 5 Sets of Kipping Handstand Pushups (Target: 5 controlled, technical reps per set)

Level 3 – choose one:

(3a) 5 Sets of Strict Handstand Pushups (Target: 5 controlled, technical reps per set)

(3b) 5 Sets of Strict Deficit Handstand Pushups (Target: 5 controlled, technical reps per set)


Every 0:45 x 20, alternating:

a) 0:30 Russian Kettlebell Swings, 32kg/24kg

b) 0:30 Perfect Burpees


Extra Work: Strict Press

10-10-10-10

Athletes build over the first three sets to a challenging but technical weight, leaving 2 reps in the tank. Repeat that weight for the fourth set.