Workshop 12.18.21

Handstand entries, holds, compression work and shoulder strength from all angles was our goal today. This session built off the 12.4 workshop and refined some of the skills to help us continue to build towards a steady handstand hold and coordinated upper body strength.

STRADDLE PRESS SKILLS

Take care of your wrists and they will take care of you. Warm them up daily to build strength in the small muscles, tendons, and bones so you will be prepared to handle the growing handstand volume as your skill improves.

Wrist Prep: Daily

• Wrist Series – 90-120s x 1-2 sets

  • Freestyle. Be creative and spend more time working in ranges that are challenging for you to bring them up with the rest of your positions.

• First knuckle Push-up – @20×1 – 10 x 3 sets

  • Keep the shoulders over the fingertips. Control every millimeter on the way down. Only work in the full position if you can control it legit.

• Wrist Push-up – @20×1 – 10 x 3 sets

  • Get the backs of the wrists to the floor and keep your fists. Closer to the knees with the hands is easier. Be easy on this one until you build up the tissues in your wrists.

Mobility, Compression, and Straight Arm Pushing: 2-3 Sessions/wk

• Handstand – Kick up with Split Legs – 3s holds on each rep for quality. No specific sets or reps. Quality is the only priority

• Handstand – Freestanding – With spotter 30s holds. Face a wall if you don’t have a spotter

• Handstand – Freestanding Straddle – With a spotter. Can also do these with a wall. 20-30s is a great range to practice these.

• Pancake Stretch – Weighted with Hips Elevated – 10 + 30s static hold x 3 sets

• Zombie Slide on Bench – 3 reps each with a 4-6s hold in best position x 3 sets

• Runner’s Stretch – 10 reps x 3 sets

• Straddle Roll Up – 5 reps x 3 sets

• Straddle Press Scaling Options – 1 perfect rep is goal

• Straddle Press – 1 perfect rep is goal

STRAIGHT ARM AND SHOULDER STAND

Review the rep ranges and time durations carefully. These numbers are not arbitrary. If you can not hold for the prescribed duration AND with the indicated quality you need to regress to easier skills and develop your abilities first.

Straight Arm Pulling Work: 2 Sessions/wk

• Active Arch Hang – 15-25s x 2 sets

• Protracted Push-up – @40×1 – 6-10 x 2 sets

• Skin the Cat – Floor Entry – 3-5 x 2

  • Deep stretch in the bottom and precision slow exit

  • No momentum

  • Start and finish in the rings to chest position to build strength

• Parallette Shoulder Stand – 15-25s Static hold x 3 sets

• Tuck Front Lever – 10-20s x 3 sets

• Ball Up + Negative – 20s hold + slowest possible negative to hang x 3 sets

  • Keep the arms straight and retract the scaps

• Ring Push-up – 3-5 x 3 sets

• Skin the cat – 1 x 3 sets