WOD 9-26-14: Handstand Pushup Training

“We shall not cease from exploration, and the end of all our exploring will be to arrive where we started and know the place for the first time.” -T. S. Eliot

APK WOD 9-26-14

Start with an APK Warm-Up

Handstand Pushup Training

Handstand pushups (HSPUs) are one of the hardest bodyweight exercises to master, with infinite variations possible.

Start with decline push-ups with your feet raised as much as possible to achieve full range of motion.

Work towards doing them assisted with your feet on a platform and a 90 degree bend at the hips.

Then work your HSPUs against a wall, either just the negative (lowering) portion or the whole movement.

If you can do several reps at this intensity, start adding a little range of motion by raising your hands on blocks (textbooks work well, or parellettes).

Work towards a free-standing HSPU, then an increased ROM free-standing HSPU, then an HSPU on rings, then a free-standing HSPU on rings, then add a weight vest, then do them one-handed, then one handed on a ring with a weight vest!!

Most importantly, spend 30 minutes challenging yourself with this skill.

Finish up with a stretch