WOD 3


Workout of the day 3:


Warm-up:
A: Band routine - 10 reps each - 2 sets - 30 sec rest.
B: Scapula Band routine - 10 reps each - 2 sets - 30 sec rest.
C: Wrist Prep - 10 reps each - 2 sets - 30 sec rest.
D: Lowerback routine - 50 reps total - 2 sets - 30 sec rest.

 

Pre-Training:
A: Squat mobility routine - 2 sets - 30 sec rest.

Training: 

A: Back Squat - with a weight you can do 7 reps with - 5 sets - 120-150 sec rest.

B1: Frontlever variation hold - atleast 15 sec - no rest perform B2.
B2: Planche variation hold - atleast 10 sec  - 90 sec rest - Perform B1.
Repeat 5 to 8 times, with good form on.

C1: Weighted Pull-up with a weight you can do 6 reps with - 30 sec rest perform C2.
C2: Weighted Dips with a weight you can do 6 reps with - 90-120 sec rest - perform C1.
Repeat 5 times, with good form on.

D: One arm hang - activate scapula - 15-30 sec per arm - 30 sec rest - perform D.
Repeat 3-5 times, with good form on.

2nd session of the day: Static stretching


WOD 2

 



Workout of the day 2:

Warm-up:
A: Band routine - 10 reps each - 2 sets - 30 sec rest.
B: Scapula Band routine - 10 reps each - 2 sets - 30 sec rest.
C: Wrist Prep - 10 reps each - 2 sets - 30 sec rest.
D: Lowerback routine - 50 reps total - 2 sets - 30 sec rest.

 

Pre-Training:
A: Shoulder mobility routine - 2 sets - 30 sec rest.
B: Hips mobility routine - 2 sets - 30 sec rest.



Training: 
A1: Planche variation hold 10 sec atleast - no rest perform A2.
A2: Ring muscle ups or false grip pull ups 3-5reps - 90 sec rest - Perform A1.
Repeat 5 to 8 times, with good form on.

B1: L-sit to planche variation or l-sit hold on p-bars - 3-5 reps or 15 sec hold - no rest perform B2.
B2: L-st chin ups on rings with 5 sec hold on top each rep or bulgarian pull-ups - 6 reps - 90/120 sec rest - Perform B1.
Repeat 5 times, with good form on.

C: Frontlever pull-up variation or ring rows with 3 sec hold on top - 5-10 reps  - 60/90 sec rest - perform c.
Repeat 3-5 times, with good form on.

D: Bulgarian ring dips or ring dips 5-10 reps - 60/90 sec rest - Perform D.
Repeat 3-5 times, with good form on.

2nd session of the day:
Handbalancing:

A: Handstand wall walks - 3-5 times up and down - 3 sets - 90 sec rest - perform A.
B: Handstand wall kicks or freestanding hs on ground - 5 x 5 sec or 30 sec - 10 sets - 90 sec rest - perform B.
C: Handstand with the wall allignment work - belly facing the wall - 30 sec - 5 sets - 90 sec rest - perform C.
D: Handstand shoulder shruggs 10 reps - 3 sets - 60 sec rest - perform D.



WOD 1

Workout of the day 1:

Warm-up:
A: Band routine - 10 reps each - 2 sets - 30 sec rest.
B: Scapula Band routine - 10 reps each - 2 sets - 30 sec rest.
C: Wrist Prep - 10 reps each - 2 sets - 30 sec rest.
D: Lowerback routine - 50 reps total - 2 sets - 30 sec rest.

 

Pre-Training:
A: Lizard crawl - good effort - 3 sets - 60 sec rest.



Training: 
A1: HSPU with belly facing the wall or HS hold with belly facing the wall - 5 reps or 30 sec - no rest perform A2.
A2: L-Sit chin ups on rings or Chin-ups on rings - 5 reps - 90 sec rest - Perform A1.
Repeat 5 to 8 times, with good form on.

B1: Straddle press or Straddle press with the wall - 1-5reps - no rest perform B2.
B2: Backlever pull variation or german hang pulls - 3 reps - 90/120 sec rest - Perform B1.
Repeat 5 times, with good form on.

C: Psuedo planche push ups or ring push ups - 10 reps - 60/90 sec rest - perform c.
Repeat 3-5 times, with good form on.

D: Dragonflags with 5 sec negative each rep or hanging leg raise with 5 sec negative each rep - 10 reps - 60/90 sec rest - Perform D.
Repeat 3-5 times, with good form on.

2nd session of the day: Handbalancing + Static Stretching.


Healthy Fats = Healthy Life

Healthy Fats = Healthy Life

Breakfast

6 eggs with raw cheese on top and when done add spinach, mushrooms, onion, avocado, sea salt, curcumin and some organic arabic coffee.

Whats your breakfast? Oatmeal and protein? Bread and juice?

Fatty acid stearic acid = 128 ATP

1 Glucose molecule yields = 36-38 ATP

What this mean? Healthy Fats = Life


The Handstand Push-Up Monster


Jakub's 3 Month Online Coaching Progress

 

Please do not hesitate to contact me at This email address is being protected from spambots. You need JavaScript enabled to view it. as I'm always happy to discuss online coaching, books, programs and training related queries.

LittleBeastM

Training Days Are Made of These

Pause Back Squats 120kg x 5 x 4 sets

Pull Ups 50kg x 5 x 3 sets

HSPU 20kg x 3 x 5 sets

Dips 80kg x 5 x 4 sets

Military Press 90kg x 6 x 3 sets


LittleBeastM in BarBarians T-Shirt

LittleBeastM in BarBarians T-Shirt

A blast from the past! A photo of LittleBeastM in a BarBarians T-Shirt from a long while ago.


LittleBeastM, Vladimir Sadkov and Adam Raw

LittleBeastM, Vladimir Sadkov and Adam Raw

LittleBeastM, Vladimir Sadkov and Adam Raw.


Improve your Handstand Push-Ups

Handstand Push-Ups (HSPU) are one of my most favourite movements and when done correctly it will not just work the major parts of the body but also build extreme power.

Yes, you should also practise this movement!

I know most people find it too extreme and challenging but with dedication you also can master it.

The benefits of the HSPU are endless; it not only transfer to other elements, but it's also a door opener.

What I mean by that is, from the HSPU you progress to even more harder exercises, such as the 90 degree push up, it also gives you a great transfer to other bent arm exercises. Also the strength and ROM you build will be very effective in a lot of other movements.

Body-control and body-mind connection plays a big role. You don't just have to keep balance, but also activate certain muscles to perform the movement right.

Read more: Improve your Handstand Push-Ups

Subcategories

Join the free Handstand Course to achieve your perfect freestanding handstand. This course will consist of only the best exercises that I find useful in developing the handstand. The course has a full program to follow so don't waste your time with cheap tutorials; this is a full course with training days that you can follow so you can adapt and learn!

Download the Phase 1 Schedule: LittleBeastM-Handstand-Course-Schedule-Phase-1.pdf