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
