Saturday, May 6, 2017

Handstand Push Up progressions

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
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
  • frog extension onto wall for explosive hips
WORKOUT: 10 MINUTE Time Cap

Asending Ladder of:
Handstand Push Ups: 1,2,3,4,5,6,7,8,9.......
Double Unders:           5,10,15, 20,25, 30,35.....( can sub singles 10-20-30-.....)