[go: up one dir, main page]
Scribd
Upload
595 views1 page

4 Week Press To Handstand Program

The document outlines a 4 week press handstand program with exercises focused on strength, volume, and skill development for each day of each week. The program was written by Pamela Gagnon, a former gymnast and 8th place finisher at the CrossFit Games in the Masters category. Questions about the program can be directed to Pamela Gagnon's email.

Uploaded by

Graciano Paulo Marques
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
595 views1 page

4 Week Press To Handstand Program

The document outlines a 4 week press handstand program with exercises focused on strength, volume, and skill development for each day of each week. The program was written by Pamela Gagnon, a former gymnast and 8th place finisher at the CrossFit Games in the Masters category. Questions about the program can be directed to Pamela Gagnon's email.

Uploaded by

Graciano Paulo Marques
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/ 1

Written by: Pamela Gagnon

Pamela is a lead coach on the CrossFit Gymnastics Seminar Staff and placed 8th at the CrossFit Games in the Masters Category. She has also competed 4
consecutive years at regionals. Pamela was Massachusetts Senior Gymnast of the Year and earned a Scholarship to a Division I University where she broke the
school record for balance beam.

You can direct any questions specific to this program to: pamela@crossfitgymnastics.com

Press Handstand Program


strength volume skill
week one day 1 day 2 day 3
20 L sit pops accumulate 2min of L or tuck hold on paralette 5x5 headstand presses against wall
20 straddle pops 3x10 hollow ball V-ups (back to wall- feet on wb) 12 negative press lowers (start at top of hndsd)
20 planche push ups 5x5 L or tuck to press stand (paralette or box)

week two day 1 day 2 day 3


30 V-ups 3 rounds of: 10 straddle press against wall WITH legs starting
3x10 ring push ups (45 turn out if possible) 3 headstand press negatives on 24/30in box (straddle position)
10x 3 sec stalder holds off paralettes 5 forward roll to straddle stand 10 paralette L sit to stand to thick plate or elevated
8 ring support L leg lifts

week three day 1 day 2 day 3


20 bear crawl hspu (shift weight to toe) 30 sec of quality work-30 sec rest (x4 rounds) 5x5 headstand presses
20 shoot thrus on paralettes shoulder shrugs off box (straight arms) 10 "toe" lift presses (only leaning enough to lift toes)
20 hollow rocks straddle pops ***do not jump or bend arms
hollow ball V-ups (back to wall- feet on wb)

week four day 1 day 2 day 3


5x8 strict t2b accumulate 2 min of pike up sliders (feet on frisbee) 10 press to handstand or headstands
5x8 hollow banded pulldowns 10 sets of : 8 sec press negatives w. a partner spo t(or wall) **against wall or freestanding
5x8 V-up with 10#wb between feet 10 forward roll to straddle hold or stand
**pass back & forth from hands to feet at 10 attemptsnegatives to positive (one rep = start from top
top of the V lower to toes hit floor - back up to press)

You might also like