Monday 29th April, 2019

Warm Up:

2 rounds:
500m ski.
100 foot high hip bear crawl.
3 wall walk.
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Strict HSPU (scale to Pike Push Ups):

4-6 reps, with a 5 second eccentric x 5 sets. 1.5 minute rest between.

If 4-6 reps is too easy for regular strict HSPU at this tempo, use plates for a deficit. For Pike Push Ups, elevate feet a little higher.
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Accessory Push:

6 x 4 Arnold Z press, with a 4 count eccentric.
https://youtu.be/VUWfxTdZQxY
Use as full a range of motion as possible for all reps.

+

30 Second Wall Facing Handstand Hold.
Push the floor away, squeeze the abs and bum hard. Get Stacked!
90 seconds rest after the superset.
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Core:

4 rounds for quality:
14 FLR shoulder taps with 2 count pause at the shoulder. Tight, no wiggle! https://youtu.be/I24bJj-481Y
15 V-ups. Feet and shoulders stay off the floor at extension, in a hollow body.
15 hollow body ring push ups.
10 Reverse hypers with a med ball between the feet.
https://youtu.be/-vmyuGpPXBQ (Think about the leg drive you need to transfer to kipping HSPU.)

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