7 Week Strict HSPU Progression

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Day 1: Intensity

2 sets max strict HSPU, rest until recovered between sets
Then
2 sets max strict HSPU scaled (shorten the range of motion by 4 inches or so) rest until recovered between sets
Then
2 sets max handstand hold – be active! Body is tight, shoulders are engaged, shrugging through the floor

*Progression: Increase the amount of sets by one set each week, only one movement, until you get to four total sets

Week 1: 2 sets/HSPU, 2 set/scaled HSPU, 2 sets/handstand hold
Week 2: 3 sets/HSPU, 2 set/scaled HSPU, 2 sets/handstand hold
Week 3: 3 sets/HSPU, 3 set/scaled HSPU, 2 sets/handstand hold
Week 4: 3 sets/HSPU, 3 set/scaled HSPU, 3 sets/handstand hold
Week 5: 4 sets/HSPU, 3 set/scaled HSPU, 3 sets/handstand hold
Week 6: 4 sets/HSPU, 4 set/scaled HSPU, 3 sets/handstand hold
Week 7: 4 sets/HSPU, 4 set/scaled HSPU, 4 sets/handstand hold

Day 2: Volume
Strict HSPU: 7 set Progression – Perform at beginning of workout after warm-up

-Perform one of set strict HSPU, leaving two to three reps in the tank. Rest one minute. Continue until you have performed seven sets. Record your total reps. The goal is to increase the total reps each week by adding one or two reps to some of the sets.

For example:
Week 1: 5, 4, 4, 4, 4, 4, 4 = 25
Week 2: 5, 5, 4, 4, 4, 5, 4 = 31
Week 3: 5, 5, 5, 5, 4, 5, 4 = 33

Etc.
then ,
After your workout, shorten the range of motion by 4 inches or so, then perform the same progression but with 30s of rest between sets. Record this number.

Day 3: Accessory
Work up to a max deficit negative only HSPU – Kick up the wall, lower as slowly as possible until head lightly touches the ground, then kick off the wall.
then
Floor press: 2 sets max weight – aim for a quality 15 reps. Control the descent on the way down and ensure a solid lockout at the top, don’t just “rep it out, bro”
Then
Then 5 rep max strict DB press
Then
2 sets: 60ft Overhead Yoke or Dumbbell carry – max weight, but walk slowly and under control.