Push press

6 x 5
*perform a set every 90sec
*keep 2 reps in the tank

Strict HSPU progression

LEVEL 1
For athletes who does not yet do strict HSPU's

E2MOM for 5 rounds:
15-25sec wall facing HS hold as close to the wall as possible + superset with 8 DB seated presses.

LEVEL 2
For athletes who can do 0-1 strict HSPU's but can get to handstand and headstand easily

E2MOM for 5 rounds:
5 x 2 negative HSPU's (5 seconds down, start from a handstand). Can be done with a small deficit.

LEVEL 3
For athletes that have 5 or more strict unbroken HSPU's

1 max rep unbroken set of strict HSPU's +
4 x 50% of reps of max set, 2 minutes between sets.

STRICT HSPU PROGRESSION Level 2

LEVEL2
For athlete who has 0-4 strict hspu and can get to handstand and headstand easily

5 x 3 negative hspu
(5 sec down, starting from a handstand)

*Every 2min

*Maximum 1 abmat for these

STRICT HSPU PROGRESSION Level 1

For athlete who does not yet have strict hspus´s

5 x
10-20 sec wall facing HS hold as close to wall as possible

superset with
6 double DB seated press

*Every 2min

STRICT HSPU PROGRESSION Level 3

LEVEL3
For athlete who has 5 or more strict unbroken hspu’s

1 x max rep unbroken set of strict hspu

4 x 40% reps of max set

*Every 2min

*Use a mat or abmat + plates on the sides

Tabata this

Gymnastics swim & Hollow hold
 alternating