Saturday, March 14, 2020

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:

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