Mobility, Activation & Warm-Up
400 Meter Easy Run
60 seconds Nose to Wall Handstand Hold
400 Meter Easy Run
Three sets of:
Double-Under or Crossover Practice x 45 seconds
Wall Walks x 1 rep
Wall Facing Handstand Marching x 20 reps
and finish with …
60 Seconds Handstand Marching Attempts (unassisted)
A.
Three sets of:
5 Back to Wall Handstand Kick Ups
Rest 30 seconds
3 Wall Walks
35-54: 1 Wall Facing Strict Handstand Push-Up Negative @ 31A1
55+: 2 Strict Handstand Push-Up Negative @ 31A1
Rest 60-90 seconds between sets
Followed by…
Three sets of:
Freestanding Handstand Marching x 20 reps or Handstand Marching on a Box x 20 reps
Rest as needed
B.
35-54:
Three sets of:
8-10 Strict Handstand Push-Ups
Immediately followed by…
Spend 30-60 seconds working on handstand walking (no set distance)
Rest 2 minutes between sets
55+:
Three sets of:
8-10 Strict Handstand Push-Ups to 3-5″ riser
Immediately followed by…
30 seconds of Wall Walks
Rest 2 minutes between sets
Strict Handstand Push-Up Modifications (Choose one of the following):
Add a 3-5″ riser
Downward Dog Handstand Push-Ups
Hamstring Curl Handstand Push-Ups
Elevated Knee Handstand Push-Ups
C.
35-54:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1 – 100 Meter Run
Station 2 – 8 Chest to Bar Pull-Ups
Station 3 – 8 Burpees to Pull-Up Bar
Station 4 – 8 Toes to Bar
55+:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1 – 100 Meter Run
Station 2 – 8 Chest to Bar Pull-Ups
Station 3 – 8 Burpees to Pull-Up Bar
Station 4 – 8 Toes to Bar
Chest-to-Bar/Chin-over-the-Bar Pull-Up Modifications (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted
Athlete Notes:
And we are back to inverted work on Tuesdays. You will be starting with some handstand push-up negatives. Please control yourself for the entire duration of the negative. If you are unable to do that then add a riser. You’ll then move into some volume accumulation of strict handstand push-ups. If you are very comfortable with sHSPU then please add a 2″ deficit to your sets. If you experience any wrist pain then please cease from the drills and move onto the emom.
The goal of the emom today is to continue to build volume in your gymnastics movements. We love EMOMs because it allows athletes to get some solid reps in, while under some fatigue, but without being smashed. This allows you to keep movement quality high! If you take a look at this emom and are worried about getting the work done in time then please reduce the gymnastic reps to ensure you have 15-20 seconds of rest.