Saturday, December 7, 2019

Getting Stronger for the Strict Handstand Push Up

I'm excited to see a few of you back that were able to do the first session of HSPU but of course everyone is welcome!! I will be working a few exercises to get you stronger to do the HSPU.

Warm up;
3 Min Bike, Jump rope or Row

Stretching the Shoulders and wrists - coach run

Then 3 sets of:

  • 20 sec Reverse Plank
  • 5 Inch Worm walk in out with seal stretch
  • 3-5 Negative Leg raises 5 count down.

Review Body Positioning of the HSPU

  • With PVC
  • frog stance
  • in pike on floor
  • kicking up to Handstand 
Strength Building:
A1: 6-8 -3/4 barbell strict presses x 3 sets (weight set by athlete and coach together)
A2: Negative HSPU Cluster 1.1.1 x 3 sets (scaled version will be shown)

One 30 M partner wheel barrel walk forward and backward.  ;0)

Handstand Push Ups
  • Pike push up 1 set max reps- Box or floor only 
  • rest 90 seconds- determine rep scheme and Mat height for wall HSPU
EMOTM for 12 min 1-2 reps of strict

Now that everyone will be sufficiently tired  we can move on to.....

Kipping mechanics

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