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A. Handstand push-up practice:

  • 2 minutes of crow stand practice. Pay attention to how you are using your hands to balance your weight.
  • 3 minutes of kick-ups to freestanding HS practice (may be done with a partner or against the wall)
  • 5-10 HSPU negatives OR 4×2-5 HSPUs. Scale to piked push-ups, which may be done on the floor, or with parallettes (for an increased range of motion), or do them with your knees or feet on a box. There are many variations, so find one that challenges you.
  • 3 max effort sets of 1 1/2 rep push-ups. Scale the angle of the movement as needed, or scale up to ring push-ups if you’re getting 10+ reps on the floor. Use a controlled pace.

B. Rope climb practice:

  • 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope)
  • 3 max effort sets of supinated body rows at 31X3 tempo.
  • 3×5 “bat wings” with a 3-5 second hold at the top position.

C. Any core work you missed earlier this week.