7 reps @ 25% of 1RM
5 reps @ 50%
3 reps x 2 @ 75%
1 rep x up to 5 @ 100% +
If needed, use up to 5 single lifts to reach new target weight.
Rest as needed between sets (no less than 1 minute).
Then, skill work:
Practice each with the goal of making noticeable improvement in position, execution, and fluidity. Headstand/ Handstand: 5-10 minutes. Front roll/ back roll: 20-30 reps.