Let’s refine and push forward our inverted skills. Remember this time is no less valuable to take your attention and intensity than strength work with barbells or dumbbells or hard, high level conditioning. After we refine and progress the skills we get a chance to apply them under fatigue in a “fun” mixed modal Fight Gone Bad style station rotation.
50 Jumping jacks
50 Seal jacks
_________
10 Banded pass through
10 Banded pull a part
10 Banded upright row (standing on band)
2 rounds
_______
10 Light DB Strict press
10 Air Squat
10 Kipping Swings
5 Toes to bar or knees to elbows
3 rounds for quality
“Inverted skills” (15:00 of coach lead play/ skills)
- Lunge to handstand
- Back to wall handstand hold
- Chest to wall handstand hold
- Shoulder taps (hold against wall)
- Free standing handstand hold
- Free standing static hold (4×4 area if possible)
- Handstand walk practice
RXConditioning:
1:00 Max cal row or bike
1:00 Max distance Handstand walk (Every 5ft.= 1 rep)
1:00 Max DB Thruster (50/35lb.)
1:00 Max toes to bar
1:00 Rest
4 rounds max reps
Intermediate:
1:00 Max cal row or bike
1:00 Max Wall Walk
1:00 Max Thruster (35/20lb.)
1:00 Max Hanging knees to chest or arms
1:00 Rest
4 rounds max reps
Baseline:
1:00 Max cal row or bike
1:00 Max Plank shoulder tap
1:00 Max Thruster (15/10lb.)
1:00 Max supine leg lift
1:00 Rest
4 rounds max reps
False grip hang (Gymnastics capacity)
Accumulate 1:00 of a false grip hang on rings or rig
