A. Back squat – 3×5@79%. Then drop the weight to 60% and do a set of 10.
B. Handstand practice –
- 5-10 wall walks
- 3 reps of “wheel of pain” on a box, aiming for hips stacked over shoulders and hands. If these are too easy, move to a hollow plank walk with a partner holding your feet. These can be done like a wheelbarrow (horizontal body) or on an angle with your partner holding your feet at their shoulders. Maintain the hollow body, and active shoulders.
C. Pull-up strength –
- 3×5 weighted pull-ups (sub negatives if needed)
- 3 sets of max effort (aim for 8+ reps) bent-over rows on your weaker side. Alternate with your stronger side, doing only half as many reps on that side.