Week two is here! Now that we have established a baseline for where we are starting from, it’s time to build. If you have not completed the two tests (max HS hold and max strict hspu) make sure you get it done this week.

We are building on the previous week with a combination of isometric holds (straight arm work) and eccentrics (time under tension).

Grab a buddy and get after it!

Week 2

Day 1:
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 1 wall walk + 20 sec hold, 3 hs kick ups w/3-5 sec hold + slow negative, 3-5 strict hspu or variation
+
A. Take 25% of your max HS hold and complete 6 sets of holds with 3x rest. (i.e. If your max is 60 seconds you will complete a 15 sec hs hold, rest 45 sec x 6 sets)
B. Handstand Negative x 3-5 reps as slow as possible x 5 sets; rest 60-90 sec
Kick up to a hs and lower as slow as you can down to a mat. Do not kick back up. Rest 5-10 sec then repeat for 3-5 reps. You can use a box, hs against the wall, or scale up to a deficit.

Day 2
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A1. tall kneeling db strict press @ 40×1 x 5 reps x 5 sets; rest 60-90 sec – slightly heavier than last week
A2. Push up on parallettes x 5-10 reps @30×1 tempo x 5 sets; rest 60-90 sec – no sagging in midline
B. Hollow hold; 15-25 sec x 5 sets; rest 60-90 sec *can start with hands down by sides. Eventually this will build to position with hands up over head. Start with feet vertical. At this point lower back is in contact with the ground. Lower feet down to point where you can keep lower back rounded without sacrificing the hollow shape. This will be your hollow hold position.

Day 3
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A. 360 Degree Box HS Walks x 1-3 in each direction slow and controlled x 3 sets; rest as needed
B. Wall Walk x 4-6 reps w/3 sec hold @ top x 4 sets; rest as needed *scale up to wearing weighted vest
C. Max box strict hspu or max strict hspu x 3 sets; rest 90 sec
It’s okay if the numbers go down per set. Hit max effort with good positioning and stick to the rest
D. Tuck Rocks x 30 sec amrap x 3 sets; rest 30-60 sec