STRICT HSPU PROGRESSION Level 1
For athlete who does not yet have strict hspus´s
5 x 20-30 sec wall facing HS hold as close to wall as possible
superset with 10 DB seated press
*Every 2min
STRICT HSPU PROGRESSION Level 2
For athlete who has 0-4 strict hspu and can get to handstand and headstand easily
5 x 1 negative hspu (
5 sec down, starting from a handstand)
*Every 2min
*Find a max deficit
STRICT HSPU PROGRESSION Level 3
For athlete who has 5 or more strict unbroken hspu’s
1 max rep unbroken set of strict hspu
+ 4 x 60% reps of max set
*Every 2min
*Use a mat or abmat + plates on the sides
Gymnastics conditioning
5 rounds for time
4-10 BMU / C2B / Pull up
10 burpees
14 V ups / tuck ups
*Choose pulling movement and the reps so you can go unbroken
*Rest 1min between rounds
*TC15min