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 | Tue, Apr 14Today |  |
| SKILL WORK 04-14-26 | METCON 04-14-26 | WARM UP 04-14-26 |
SKILL WORK 04-14-26(Reps) Handstand Push Up Work EMOM x 15 minutes (4 rounds) Min 1: Strict Handstand Push Up* Min 2: REST Min 3: Dual KB/DB Overhead Carry Min 4: REST ***Aim to increase difficulty from previous week's in reps/weight/adding a deficit etc. * Rx+: If you can do 12+ strict HSPU. Use a deficit that allows 5-8 reps. Rx: Perform MAX Strict HSPU Rx2: Sub 3-5 HSPU Negatives (to a deficit if more advanced) OR 6-10 Pike Push Ups (stacked position) Rx3: If Athletes want to get inverted sub a kick up with 30 second handstand hold. If athletes would rather work on pressing strength sub 8-12 DB/KB Z-Press.
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The 4-1-1
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