Today we get gymnasty. We let the lower body have some reprieve and focus on developing skills and capacity in the upper body. The goal is that you improve and develop your upside down skills before we ever get to conditioning. Ever seen a gymnast with small arms or shoulders? Yea….me either, so don’t be stubborn when it comes to training like one. Get here, get focused, get better. Your body, your performance and your confidence will follow.
1:00 shuttle Run
1:00 Bike
1:00 Row
2 rounds
_________
10 Banded pass through
10 Banded pass through (bottom squat)
10 Banded pass through (lying on belly)
2 rounds
_______
:10 Hollow hold
:10 Super man hold
:20 Top push up hold
:20 Active hang (body in hollow)
2 rounds
15-20 minutes of skills that focus on inversion/upside down training.
Interested Work
- Lunge to handstand
- Handstand hold on wall
- Handstand hold (free)
- Wall-facing handstand shoulder tap
- Free handstand hold shoulder tap
- Handstand walk
- Headstand (away from wall, refine tripod for head and hands)
- Kipping handstand push up cycling practice (leg accuracy, timing)
RXConditioning:
7 Wall Walk
21 C2B Pull Up
21 Handstand push up (kip)
5 Wall Walk
15 C2B Pull Up
15 Handstand push up
3 Wall Walk
9 C2B Pull Up
9 Handstand push up
For time.
Intermediate:
7 Wall Walk
21 Pull Up
21 Abmat Handstand push up (kip)
5 Wall Walk
15 Pull Up
15 Abmat Handstand push up
3 Wall Walk
9 Pull Up
9 Abmat Handstand push up
For time.
Baseline:
3 Wall Walk (modify range)
21 Banded Pull Up
21 Box Pike Handstand push up
2 Wall Walk (modify range)
15 Banded Pull Up
15 Box Pike Handstand push up
1 Wall Walk (modify range)
9 Banded Pull Up
9 Box Pike Handstand push up
For time.
3×1:00 lateral plank each side
(add load if possible)
