Scribd
Upload
323 views4 pages

Free Strict Handstand Push Up Program For Beginners

Uploaded by

marcelo morales
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
323 views4 pages

Free Strict Handstand Push Up Program For Beginners

Uploaded by

marcelo morales
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 4

MADE BY

DAVID SCHARFF

STRICT
HANDSTAND
PUSH UP
PROGRAM FOR
BEGINNERS
8 WEEKS-2 DAYS
20
T20
OK
INTRO
HANDSTAND PUSH UP
PROGRAM

Welcome into this 8 week


program, we hope to help you
with your CrossFit journey by
handing this handstand push up
program to you.

This program can be used as an


accesory program and should always be
done in consulatation with your coach. If
you are injured in the upperbody we
don´t recommend doing this program.

If you are unable to perform certain


exercises or you are unable to hit the
rep scheme´s then scale where
needed.
STRICT HANDSTAND
PUSH UP
8 WEEK PROGRAM 2 DAYS PER WEEK

DAY EXERCISE REPS/SETS

1 Pike push up 6 reps x 6 sets, tempo 2001

2 handstand hold 25 seconds x 5 sets

3 Pike push up 7 reps x 6 sets, tempo 2001

4 handstand hold 35 seconds x 4-5 sets

5 Pike push up 7 reps x 6 sets, tempo 3101

6 handstand hold 35 seconds x 5-6 sets


Feet elevated
7 pike push up
5 reps x 6 sets, tempo 2001

8 eccentric hand-
stand pushup
2 reps x 10 sets, slow descend

NOTE:
During the pike push up, you should go into the tripod position that are formed by
the hands and head. If you are unable to hit the prescribed reps then just decrease
the amount. The first number in a prescibed tempo, always represents the negative
phase of the exercise. The third number represents the concentric phase and the
second and fourth number represent holds.
STRICT HANDSTAND
PUSH UP
8 WEEK PROGRAM 2 DAYS PER WEEK

DAY EXERCISE REPS/SETS


Feet elevated
9 pike push up
6 reps x 5 sets, tempo 2001

10 eccentric hand-
stand pushup
3 reps x 8 sets, slow descend

11 strict press 4 reps x 5 sets, @83% of 1rm

12 eccentric hand-
stand pushup
4 reps x 6 sets, slow descend

13 strict press 3 reps x 5 sets, @86% of 1rm

14 handstand push up
with abmats
5 reps x 5 sets (as low as pos.)

15 handstand push up
with abmats
3 reps x 5 sets (as low as pos.)

16 handstand push up
with abmats
1 reps x 7 sets (as low as pos.)

NOTE:
The strict presses should feel heavy. The handstand push ups with
abmats are as deep as you can, start high and end low.

Repeat this protocol as needed.

You might also like