Workout - November 2024
#3
This is the current workout plan i'm following, with the aim of achieving a full rom handstand push up. Adjusted from the previous plans, as one-arm push ups are currently too demanding for the joints.
Workout Plan
The following workout should fit into four days, with two days of rest in between. The goal is to reach the amount of repetitions denoted in the corresponding column.
Note to myself: Another helpful progression may be the "frogstand to handstand". Or "bend arm press to handstand" repetitions: Youtube video.| Day | Sets | Exercise | Repetitions | |
|---|---|---|---|---|
| 1 | 3 | Towel Pull Ups | A - 15 | |
| Toes to bar | B - 15 | |||
| Tuck Planche Push Up | C - 5 | |||
| 2 | 5 | Handstand Push Up | 3 | |
| 5 | Pull Ups | 5 | ||
| 1 | Negative HSPU | 5 | ||
| 3 | Pause | |||
| 4 | 3 | Tuck Planche | A - 3x20s | |
| Pseudo Planche Push Up | B - 10 | |||
| Deep Pike Press | C - 10 | |||
| 5 | Towel Pull Up | 5 | ||
| 5 | 5 | Handstand Push Up | 3 | |
| 5 | Pull Ups | 5 | ||
| 1 | Negative HSPU | 5 | ||
| 6 | Pause | |||
Rest Days
On rest days, i try to do some light cardio workout, mostly walking or jogging a couple of miles.
Workout Log
