WORKOUT 4 (THURSDAY)
Part A – Rotator-cuff Warmup
Three rounds (not for time):
EXERCISE REPS
DB Single-arm Press with Rotation 10 (per arm)
Banded Shoulder Internal/External Rotation 10 (per arm)
Part B – Gymnastics Skill/Handstand
Pushup (HSPU)
EXERCISE REPS
Strict Deficit HSPU 3x3
Kipping Deficit HSPU 3x6
Strict HSPU 3x9
Kipping HSPU 3x12
Part C – Strength/Power
Warmup on push press as needed, then * :
EXERCISE REPS
Push Press 5x5
* Rest two minutes between sets, keeping weight at 75% of 1RM.
PUSH PRESS
Mathews says: “Push press is
an assistance exercise for the
split jerk. In the push press,
the knees dip quickly, and then
the weight is pressed over-
head to full arm extension.”
DEFICIT HSPU +
KIPPING DEFICIT HSPU
A deficit handstand pushup is
performed with hands on plates
(pictured at right). To add a kip,
bend your knees and extend pow-
erfully for the aid of momentum.