Handstand Push Ups Strict and Kipping skills

3 minutes double under practice

Mobility- Shoulders, wrists and Hamstrings

Skill Warm up: 3 min
5 shoulder dislocates
5 scapula Push ups
Hollow Holds 20 seconds

Free Standing Handstands:

• T-kick
• finding your balance

Handstand Push up Progression work:

• Tripod Stand- establish correct ROM
• Pike Push up
• HSPU on Boxes 3 reps x 3 sets
• HSPU to Ab-mats

Kipping HSPU Progression

• Hip extension on floor
• Hip extension up wall
• Kipping HSPU controlled lowering!! free standing with me as well

WORKOUT: Optional- this is a opens style workout similar to last year

7 Minutes Of:

2 Cleans- 185/125, 155/95

2 HSPU

2 Cleans

4 HSPU

2 Cleans

6 HSPU

2 Cleans

( HSPU can be modified to box HSPU or floor pike push ups as needed)

**** continue to go up 2 reps of the HSPU  until 7 minutes is up.