M-1: Handstand Push up Development:
Level 1 – choose one:
(1a) 5 Sets of Pike Handstand Hold (Target: 0:30-0:45/Set)
(1b) 5 Sets of Chest-to-Wall Handstand Hold (Target: 0:30-0:45/Set)
(1c) 5x5 Handstand Pushup Negative (Target: 0:06-0:10/rep)
Level 2 – choose one:
(2a 5 Sets of Pike Handstand Pushups (Target: 5 controlled, technical reps per set)
(2b) 5 Sets of Kipping Handstand Pushups (Target: 5 controlled, technical reps per set)
Level 3 – choose one:
(3a) 5 Sets of Strict Handstand Pushups (Target: 5 controlled, technical reps per set)
(3b) 5 Sets of Strict Deficit Handstand Pushups (Target: 5 controlled, technical reps per set)
Once an athlete can successfully complete all of the work within the prescribed rep/target ranges with good control and mechanics, they can move on to the next stage the next time this workout comes up.
Levels are arbitrary, but most athletes will fit fairly cleanly into one category.
M-2: 10 Rounds for Quality:
:30 Russian Kettlebell Swings
:30 Perfect Burpee
Option A: 70/53#
Option B: 53/35#
Option C: 35/26#
No Scoring Today, Emphasis is on PERFECT MOVEMENT:
Russian Kettlebell Swing: Height is a very secondary concern. We care about the mechanics here. Weight EVENLY distributed across whole foot, not way back on heels, arms relaxed At top, Snap into a plank at top by squeezing glutes, quads, and abs, and let the bell float up. Athletes should to be able to work for the full 0:30 with good mechanics.
Perfect Burpee: Athletes should be striving to make every rep truly perfect, not max out number of reps. Scale movement to Perfect Burpee with knee pushup, Perfect Burpee to bench with incline pushup, or squat thrust + air squat.