The Skill WOD
GymnasticsThe HSPU Developer. A six week cycle concentrated in developing strict strength in inversion. Three days a week we will attack this line skill: the Handstand Push-Up. Each day has a focused warm up. This is based on prep in optimal position in the Handstand and Headstand. Technical / Strength blocks are for athletes to measurably increase the press and develop volume under quality and precision. Strength accessory pieces added on to help strengthen and maintain mobility in the stabilizer muscles around the shoulder. Get strong, double press strength and volume.
Features3 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
3 rounds: 10 Bridge Rocks 20sec PVC Shoulder Stretch (each arm) 10 Band Pull Aparts 10 Inchworm Push-Ups
B
Kipping Handstand Push-Up
1 x MAX
Warm Up
A
3 rounds: 10 Shoulder Dislocates O/U 10 Plank Shoulder Taps 20sec Russian Shoulder Stretch 10 Arm Circles (forward/backward each arm)
B
Strict HSPU
1 x MAX
Warm Up
A
3 rounds: 10 Hollow Rocks 10 Arch Rocks 20sec Cat Stretch 10sec Handstand Hold 10 Handstand Shift & Lift
B
Deficit Handstand push up
1 x 1 @ MAX
