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Handstand Push-Up

Friday 010608

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For Time: Jump Rope "Double Unders"; 2 minutes 10 Handstand push-ups Jump Rope "Double Unders"; 2 minutes Sumo Deadlift High Pull @ no less than for 1/2 your body weight for: 12-10-8-6-4 reps. Use same load for each set. Jump Rope "Double Unders"; 2 minutes 50 Dips, as many sets as required. If able use rings. Jump Rope "Double Unders"; 2 minutes Can you do this in twenty … [Read more...] about Friday 010608

Wednesday 010523

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Push press 21-18-15 reps, rest as needed before, Complete as many rounds in 15 minutes as you can of: Two handstand push-ups. Jump rope "Double-Unders"; 1 minute Run 400 meters Notes: 1. If you can't do a handstand push-up, struggle for thirty seconds and hold handstand for 60 seconds each pass 2. If your technique sucks just jump furiously for one minute … [Read more...] about Wednesday 010523

Monday 010416

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Warm-up with back extension, sit-up, pull-up, push-up, squat, and stretching. About ten to twelve minutes of near constant movement. One minute of jump rope (double under if you're able) followed by one minute of rest. Repeat for a total of five times. Practice your handstand and handstand push-up. Try for three sets of handstand push-ups. One set of back squats at … [Read more...] about Monday 010416

Monday 010326

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Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight Back extension 25 reps Air Squat 50 reps For the next phase we are doing pull-ups and dips or muscle-ups if you've got one! Six sets of pull-ups (max effort, record the total, take as much time as needed between sets) And, Six sets of dips (max effort, record the total, take … [Read more...] about Monday 010326

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