Saturday, September 17, 2016

Handstand Push UPs

Handstand Push ups 

Warm Up: 2 rounds of:
30 sec single unders right into-30 second double practice then
5 spiderman stretches- 5 Dive bombers

Pre-conditioning:

3 rounds of:
  • 5 shoulder dislocates
  • 15 toe raises each leg
  • 5 pausing air squats
  • 20 Handstand Hold
Mobility:

Pec Minor- smash with lacrosse ball 2:00 min

Foam roll Lats 2-3 min and Thoracic Spine

Shoulder distraction 1:00 each arm

Skill Work:
  • Free standing Handstands
  • Working on the tripod stand
  • ON a box learning the body position of the HSPU
then,
  • Establish ability level for the HSPU with Abmats against wall
  • Kipping Mechanics for the HSPU- for those who demonstrate the strength on strict

OPTIONAL WORKOUT: 

Diane-
21-15-9 of:
Deadlifts-Rx'd 225/155
HSPU

** you can scale as needed

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