Skill: Handstand push-up
Progressions:
- handstand push-ups using a box/help from a partner/pike push-ups
- kipping handstand push-up
- strict handstand push-up
- strict deficit handstand push-up
Use 5×10 reps table:
- 3 x 2
- 5 x 2
- 3 x 4
- 4 x 4
- 4 x 6
- 5 x 6
- 4 x 8
- 4 x 10
- 5 x 10
Rope climbs, front rack carries and MU
3 rope climb
20m single arm kb front rack carry 32/24kg
2 rope climb
40m single arm kb front rack carry
1 rope climb
80m single arm kb front rack carry
1 muscle-up
