Saturday, February 25, 2017

Handstand Push Ups

Now that we have 17.1 workout in the books its time to work on another skill we might see in the Open....

Handstand Push Ups! YEAH!!

Warm Up: 3 minutes of either jump rope skill work Assault or row. then,
3 rounds of:
  • 5 shoulder dislocates
  • 5 pausing air squats- frog to walk out push up
  • 15 Handstand Hold
  • 3 Broad jumps

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
  • Establish ability level for the HSPU with Abmats against wall
  • Kipping Mechanics for the HSPU- for those who demonstrate the strength on strict

Asending Ladder of:
Handstand Push Ups: 1,2,3,4,5,6,7,8,9.......
Power Cleans:             2,4,6,8,10,12,14,16,18..... @ 95/135, 115/175 
Double Unders:           5,10,15, 20,25, 30,35.....