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.
Yes, I realize we just did 1 1/2 rep push-ups on Thursday. We are working on some bent arm strength, so a bit more frequency will be beneficial. With that being said, listen to your joints. Some muscle soreness is okay, but joint pain is not.
B. For time:
8 rounds of:
16 KB deadlifts (70/44)
8 KB around-the-body (each way)
2 laps suitcase carry (same KB for all movements, ideally).
C. Tabata hollow holds.