Handstand Push up strength and progression and Gymnastics Metcon workout

Since things have been a little stressful lately so Im throwing in a fun workout at the end of this HSPU session! Kinda excited about it!

Warm up;
3 Min Bike, Jump rope or Row

Stretching the Shoulders and wrists - coach run

Then 2 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- I will adjust this to the ability of athletes

• 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)

A3:Handstand Holds 20 sec belly facing the wall.

One 30 M partner wheel barrel walk forward and backward

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

Metcon workout:

EMOTM

8 min of:

Min 1: 5 HSPU all versions good

Min 2: 8 Toes 2 bar or Knees to chest

rest 2 min then

EMOTM for 8 min 

Min 1 run 150 M

Min 2: 6 ring dips, bar dips or bench dips

Now that everyone will be sufficiently tired  we can move on to.....enjoying our Sunday and buying food cleaning product LOL

Muscle Up Progression class

This class is meant for all levels of athletes we can modify most anything BUT the class will progress to harder skills and these do require some strength in the shoulders. If you have a shoulder injury, please consider starting with the pull up class to gain some strength before moving to MU class.

I look forward to seeing you all tomorrow!!  

Mobility Work

• 20 second Handcuff stretch with assistance
• 30 sec arm bar stretches each side
• Pec stretch with ball
• wrist stretches in lever position

Strength Elements

2 sets of:

• 15-20 sec ring holds thumbs out
• low dip holds 15 sec
• 2-3 bar or rings dips tempo of 3 down

Low ring work

Transitions

• Establish the False grip- taping
• Laying flat
• pull to press out
• Rings at armpit height-6 pull through to low dip

Dynamic Elements:

• Transitioning from below to above the rings;
• With feet elevated on a plate or a box
• on a band or several bands
•  Tap swing with pull to hips

Strict Muscle up on Ring Thing

• 3 sets of 3-5 reps

On the High rings- (for those who are ready).

• assisted muscle ups

Pull Ups, Core and shoulder strength and kipping mechanics

Depending on the level of athletes that come and the interest this class may evolve !!

Obstacle course......3 minutes:

Warm Up: 2 rounds of

• 5 PVC Shoulder dislocates
• 5 PVC overhead squats
• 20 second hollow holds with PVC overhead- advanced rock it

Shoulder Mobility work:

• Partner straddle shoulder stretch with PVC and Rolling around scapula with a firm ball

Shoulder and Core strength: 2 sets of:

• 3 strict toes to bar with 5 second lower
• 15-20 sec "L" holds rest 15 sec
• 5 dips rest 30 sec - advanced on rings (scaled is banded)
• 6-8 'V' snaps rest 45

Pull Ups- can you do a strict one? Lets try it on Bar and/or Rings

• Low bar set up for kipping and butterfly style intro 
• 15 second Hanging Hollow and superman holds

• Banded Pull ups on high bar 

The kip for pull ups

• 5 sets of 3 reps on the minute these can be banded, kipping, butterfly

The kip for toes to bar