A few PCFers asked me to create a template to improve general upperbody strength. They are not seeing significant progress on press, ring dips, handstand pushups, pushups, and pullups.

So for those that aren’t having issues in just one or two movements (which might improve with the Handstand Pushups and Pullup template) but with upperbody strength in general, here’s a simple rotation of exercises that you can add before or after (or before and after) a WOD:

Week 1
Day 1
2 Rounds
5 Ring Dips with Turnout and 1 second pause at the top (scale with feet)
5 Skin the Cat
-Rest-
“Death by DB Press”
Perform one Press the first minute, two Press the second minute, etc. You have the entire minute to perform all the reps and you can rest the weight on your shoulders, but not on the ground. Note total rounds and reps. When starting, pick a weight that you can do at least 5 rounds.

Day 2
3 Rounds
5 Ring Pushups w/ 1 second pause at the top (control the descent and ascent)
3 x 10 second Flexed Arm Hang
5 Handstand Pushup Negatives

Day 3
3 Rounds
3 x 10 second Handstand Holds
5 Support Shrugs
5 Pullup Negatives

As a baseline and a simple means of tracking progress, I’d like you to post:

-Max Handstand Hold (in seconds)
-Max Ring Hold (in seconds, more advanced athletes should turn the wrists out)
-First attempt at Death by DB Press

We’ll be doing the DBDBP every week, so that’ll be our easy metric. Then we’ll re-test the Max Handstand Hold and Max Ring Hold every month.

None of these days should leave you fried or take more than 10 minutes to do. If you are getting crushed or taking forever, reduce the volume.

The key here is “do something!” Like Rip says “Your deadlift will improve with vigorous nose picking if you’ve never deadlifted before.”

Post to comments if you are going to give this a try or if you have questions.