4/19 Technique Tuesday

Today's Technique Tuesday video features Coach Leslie demonstrating all of our preferred ways to scale a handstand push-up. 
Handstand push-ups (HSPU) are a skill that require shoulder mobility, strength, coordination, body awareness and core control. They can take a long time to develop which is why we have been working on our handstand skills and progressions for the past 6 weeks. 
Getting inverted, either in downward facing dog or a handstand, is important in developing proprioception and balance. Being able to control your body in relation to its support base, in this case on your hands, is vital for developing strength and athleticism. 
Today's workout is intended to be completed in less than 10 minutes. Pick a HSPU scaling that you can do in no more than 2 sets for the first round and unbroken for the second and third. The deadlifts should be unbroken. Diane is a push-pull combination that develops your work capacity while being inverted. 
Today's Workout 
​Gymnastics Pressing Progressions: 3-5 rounds not for time ​

Level I
5 downward dog handstand pushups (HSPU)

​10 second ring support hold

5 pistols each leg with a box

​Level II
​3 strict partial range of motion (ROM) HSPU
​
10 second dip support hold 

5 pistols each leg with bands

​Level III
​3 strict full ROM HSPU

​
3 strict ring dips


5 pistols each leg

​Level IV
5 Kipping HSPU


​
5 kipping ring dips
​
5 weighted pistols each leg

Diane
21-15-9 reps for time of:
Deadlift 225/155#
Handstand Push-up
​Compare to Feb. 9, 2015. ​