Warm-up
Spend 2 minutes in Z1
Then 2 rounds, w/a barbell
10 deadlift
10 bent over rows
10 hang cleans
10 front squats
10 strict press
Mobility
Keg drill – correlation between this stretch and the over head position of the HS?!
Skill
Gymnastics day;
1. HS – freestanding or walking (positional difference vs similaritites)
2. HSPU’s and progressions
Here are the progressions I want each of you to think about. What step and I proficient at and what step is the one I need work in?
The handstand – down dog position, piked on a box, nose and toes (NO KICKING UP)
*truly good HS position is crucial if you want to get better, think about getting your head through the arms, abs, butt, quads and feet flexed.
The handstand push-up – down dog push-up, piked on a box, stacked abmats, full kick-up
*think about the correlation between the HSPU and the strict press. Where should your hands be? Where should your head be?Important positions of the strict press directly match the HSPU.
WOD
“Fight Mode”
3 rounds
18/15 cals on AB
15 T2B
12 deadlifts (205/145#)(165/115#)
9 HSPU’s
Cool Down
5 minutes on a foam roller before you leave
