Description

6 weeks: 3 sessions per week (18 total)

What’s in the program and what’s involved:

This 6 week block spent on developing the strict handstand push ups is an essential part of gaining the skill for CrossFit. Once you complete the 6 week block, do not hesitate to repeat back from the beginning once again.

You will be asked to test – retest from week 1 to week 6 in this cycle. Accumulatively, we focus on shoulder endurance through the skill of the HSPU, certain mechanics and shapes, all whilst using a myriad of formatting to get to the desired outcome.

If you gain a 10% increase on your efforts from week 1 to week 6, that would be a huge positive outcome at just under 2% better each week. For some relativity, if you upscaled this sequence to the course of a year, you would be 104% better in the final week than you were in week 1.

We do expect to see a larger increase than 10% from week 1 to week 6 unless you are so far ahead, you are at the point of diminishing returns.

You’ll need to add in a little bit of shoulder recovery / health and we suggest you choose from 1 of the 6 given “Bulletproof Shoulder” protocols we have provided to ensure the full protection, health and integrity of your shoulders over the course of this block and more.

The suggested weekly split would be Monday / Wednesday / Friday or essentially at least one day off in between working sessions.

Be sure to tag @64trainingSystems and hashtag #64Army in your training posts