TRAINING · 2015-10-07

Handstand Pushup Skill Development

handstand pushup progression by julian deschutter, six levels. patterning, position, strength, variation, kip. videos for every step.

F) Movement Patterning & Warmup

Hollow Body Plank
( https://youtu.be/5T7NZQMkAjE?t=1m1s )

Handstand Floor Press
( https://www.youtube.com/watch?v=hakg0Ab23IE )

D) Application of Proper Position

Wall walk & hold (nose to wall) – minimal contact with wall
( https://www.youtube.com/watch?v=WxnfyPL8PCM )

Kick-up to partner assisted hold

Shoulder Taps
( https://www.youtube.com/watch?v=lI-RmGBNl44 )

C) Strength development

Partner Assisted Negative
( https://www.youtube.com/watch?v=LZcokvVTHqo )

Seated KB or Barbell Press
( https://www.youtube.com/watch?v=cE5ww5JkFWA – not with rack, keep it light and focus on position)

Negative @ tempo + popup (with our without parallettes)
( https://www.youtube.com/watch?v=9CK17z9aPsE )

B) Advanced Strength Development

Strict HSPU to abmat

Strict Rx HSPU

Strict Deficit HSPU

A) Kipping Skill Development

N/A (yet – next week)

more in training

Impact Magazine: Runners Workout

65% of runners get hurt and most never train form. fix the imbalances, fix the pace, skip the pain (full workout in impact magazine, page 20).

Pullup Skill Development

a progression for pullups from the ground up. hollow body and scap work, top-of-pull holds, then kipping, butterfly, chest-to-bar. videos for every step.

CrossFit: 5 Things To Know Before Trying

five things to know before you walk into your first crossfit class. research the gym, bring a friend, do the foundations course, be patient, ask the coach questions.