Floating snatch pull 2 Mid thigh

4 x 6

Heel Elevated Goblet squat

4 x 8

Snatch mid-thigh

3 x 3

Body weight sissy squat

3 x 5

Front Rack Step-Ups

3 x 6

GHD Nordics

3 x 6

KB swings

3 x 12

Power Clean

3 x 4

Split Jerk Behind neck

3 x 3

DB Seated neutral grip shoulder press

3 x 10

Cable long reach seated row

3 x 12

Barbell Upright Row

3 x 10

Decline Db French Press

3 x 10

Back Squat

4 x 8

Single Leg Hip Thrust

3 x 10

Pistol Squat

3 x 3

HANDSTAND PROGRAM 1. Master core engagement with: ~ hollow rock hold ~ superman hold 2. Pike handstand hold - Elevate feet on box in a pike position (butt in air) and both hands on the ground - lift shoulders up by a slight shrug and engage core - at least 10 seconds with everything activated, look at hands 4 rounds, rest in between 3. Wall climb - climb wall with legs, hold for 5 seconds once fully extended and climb down again - If you can walk arms into the wall so body is in alignment, then hold for 5 and come down 5 rounds 4. Kick to the wall - Face the wall and kick up to rest feet against the wall - Hold for at least 10 seconds with just feet against the wall and head looking at hands 3 rounds 5. Hover off wall - Again face wall and kick up, this time gently push off feet from the wall to a straight alignment of a handstand - hover on and off the wall 3 rounds 6. Shoulder taps - Facing the wall kick up and try aim for 2 shoulder taps each arm whilst body is against the wall (do as many as you can) - Shoulder tap is bringing one arm off ground and touching shoulder then back down - Transferring weight from arm to arm is the key for this, remembering to spread fingers and look at hands 2 rounds 7. L handstand's - Starting with hands directly out front of body, lean onto preferred leg and kick up into a L shale handstand, to hold that along as you can - One leg is up straight one leg is out in front 90* angle 5 rounds of as long as you can 8. Ankle tap handstands - Kick up into a straight alignment handstand, squeeze and come down - This isn’t a hold but a kick up into the correct position (if you can let ankles tap together when up) 5 rounds, or as many times as you want until feel confident in this position 9. Partner handstand's - Kick up to handstand and get someone to catch your legs - Allow bottom tucked in, head looking at hands, spread fingers, slight lift/shrug in shoulders and core activated - Partner can try letting go and holding again (not falling) to get used to the correct feeling of alignment and balance position until you feel confident to hold by yourself 10. Handstand hold - kick up into this final straight handstand position, and hold along as you can count the seconds you stay up and keeping going until it all adds up to 1 minute TIPS NEED TO REMEMBER: - Spread fingers out to stabilise you - have your head looking at your hands always - lift from your shoulders, by a slight shrug (not too much shrug) - engage core - tuck your bottom in, by squeezing

Push Jerk

3 x 6

Muscle up hold

3 x 3

BB Bent over row

3 x 12

DB Bicep curl

3 x 8

Cable Fly Neutral grip

3 x 12