DATE

2022/10/14 FREITAG Lessonplan

3 sets for reps:
Max-rep unbroken handstand push-ups

then…

5 sets for load:
3 shoulder presses @80%+

TIMECAP: 28:00

DYNAMIC WARM-UP | 8:00
1 set:
50 single unders
100-ft DB carry
• one arm should be in an overhead position, and the other arm should be in a front rack position.
• Switch arms every 50-ft.

2 sets:
50-double unders
100-ft DB carry
• one arm should be in an overhead position, and the other arm should be in a front rack position.
• Switch arms every 50-ft.

HANDSTAND PUSH-UP REVIEW | 8:00
Spend 1:00-1:30 at each step.

Pike push-up
Handstand hold
Handstand push-up negative
Handstand push-up negative + loading of the legs
Kipping handstand push-up

HANDSTAND PUSH-UP WARM-UP | 2:00
2 sets:
3-5 handstand push-ups

POST-WORKOUT | 5:00
Accumulate:
100 alternating shoulder taps in a handstand (50/side)

Beginner option: 100 shoulder taps in plank position (100/ side)

COOLDOWN STRETCH | 4:00
3 sets:
10 ATY raises
:30 reach, roll, and lift