Bodyweight Workouts – Basement Sessions – 6/27/18 – Handstand Push Up Training

I’m kind of new to Reddit, but, I must say, there is a lot of good information on there. I’ve joined some subcommunities for:

  • Beer & homebrewing
  • nutrition
  • keto diets
  • bodyweight training
  • Overcoming gravity (a group that talks about olympic style bodyweight training)

I’m finding that as long as you follow the rules of the Reddit community, you can really benefit from the information that is flowing out there. But, as with anything on the internet, the information is only as good as the source. So make sure you do your diligence before following something blindly.

Here is a good example of the power of Reddit…

Starting with this thread…

Muscle-up is the goal, currently at 3×10 pullups on RR: Increase reps or begin weighted pull-ups? from bodyweightfitness

 

…you get suggestions for progressions on one arm chin ups (good instagram video if you check it out), and, you also get a suggestion to check a link for a rather unusual progression…

Strict Bar Muscle Up: Surprisingly Easy? from bodyweightfitness

So, after a few clicks, you found advice from people who have actually been there, and can talk through the various progressions that got them to where they are. Found all of that in about 5 minutes of reading and clicking. Pretty amazing. Gotta love the information age.

Here is what today looked like:

6/27/18 – Handstand push up training

  • Warmup
    • 3 minutes jump rope
    • 1 minute dead hang
  • Skill work –
    • handstand push up
      • 16″ spacing – 12 reps
      • rest 2 minutes
      • 8″ spacing – 10 reps
      • rest 3 minutes
      • 8″ spacing – 8 reps
        • VERY NICE – added a rep to the first set and a rep to the 2nd set
      • Rest 3 minutes
    • hanging knee touch – 20 reps
    • rest 2 minutes
    • battle ropes – side to side wave – 1 minute – 102 reps
    • rest 2 minutes
    • floor L-sit hold
  • Metabolic work
    • 50# kettlebell swing x 40 reps
  • Cool down – 2 minutes
    • Flappy arms
    • Reciprocating lunges in flat back
    • Beat your boots

The whole thing clocked in around 30 minutes.

Calorie burn clocked in around 127 C (per Garmin Vivosport).

Avg HR around 90 BPM; Max HR around 133 BPM (per Garmin Vivosport)

Post workout shake:

 

Do you have any favorite home workouts that you’ve put together? Do you also train the handstand push up or L-sit? If so, please share your thoughts in the comments below. If you liked this post, please click “like” and share! 

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