The weight on the Bench Press should be adjusted to something that can be done in sets of 5-10 reps. A dumbbell Z Press would be a great way to build strength for a Strict Handstand Pushup. A kipping Handstand Pushup is an option as well. Sets should be in the 4-8 rep range.
Background: This is a good test I have my athletes revisit to make sure their upper body strength and stamina is balanced. You have to be able to move weight here but also move your body through a gymnastics skill at the end while breathing hard.
Intended Stimulus: Upper body strength and stamina test. Give yourself a 20-minute cap. Goal time is under 15 minutes.
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