Push press
4 x push press every 90sec x 8
*Keep 2 reps in the tank
*Fifth round is rest, so 7 x 4 in total
STRICT HSPU PROGRESSION Level 1
For athlete who does not yet have strict hspus
5 x 15-25sec wall facing HS hold as close to wall as possible
superset with 8 DB seated press
*Every 2min
STRICT HSPU PROGRESSION Level 2
For athlete who has 0-4 strict hspu but can get to handstand and headstand easily
5 x 2 negative hspu (5 sec down, starting from a handstand)
*Every 2min
*Aim for a little deficit
STRICT HSPU PROGRESSION Level 3
For athlete who has 5 or more strict unbroken hspu’s
1 x max rep unbroken set of strict hspu
4 x 50% reps of max set
*Every 2min
*Use a mat or abmat + plates on the sides
