NEW PROGRAMME!!!!
Mondays Are all about HSPU Strength or the strength and skill to be able to handstand :)
There are three tiers which you will choose from and stick to through the whole 8 week block!
Tier 1 - Beginner (0 handstand against the wall)
A)
3 rounds for quality
30s single arm plank
30s hollow hold
30s gymnastics swimming
B)
5 sets of 8-10 DB bench press
C) OTM x 12
1- 6 Z-press
2- 6-12 Ab man sit ups
3 - 2x Turkish get ups
D)
100 Press ups for Quality
Tier 2 - Intermediate - Handstand against wall but no HSPU RX
A)
3 rounds of
either HS hold or elevated plank
30s hollow hold.
30s gym swim
B)
Pressing Strength :-
5 sets of -
8-10 Deficit Press ups
C)
OTMx 12
1 - 1x Slow neg HSPU
2- 12 single leg v_ups
3- 2 Turkish get ups
D)
100 Push ups for quality
Tier 3 - RX HSPU
HS Primer -
10min 3 rounds of. -
30s Hs hold wall facing -
30s Hollow Hold
30s Ring Support Hold -
30s Gymnastics Swimming
A)
Pressing Strength :-
5 sets of -
8-10 box bike press-ups
B) OTM x 12 mins -
1- 1x Slow hspu neg Parallete
2-10 renegade rows
3- 2 Turkish get ups (heavy)
C)
100 Press ups (hands pointing Backwards)