Gymnastics Skills Warm-Up
If you are not familiar with proper hand placement for handstand work, please watch this video.
Two sets of:
Single-Leg Thigh Taps x 40 reps
Rest 30 seconds
Strict Handstand Push-Up x max reps (unbroken, 40 second cap)
Headstand Kip-Up to Handstand on Wall x 10 reps
Rest 30 seconds
Followed by. . .
Three sets of:
Handstand Marching x 50 reps
Rest 30 seconds
Wall-Facing Split Handstand Hold x 45 seconds
Rest 60 seconds
Followed by…
One set of:
Handstand Walk
x max distance (unbroken)
Rest 30 seconds, then. . .
Box Bridged Handstand Push-Ups x max reps (unbroken)
Rest 30 seconds, then. . .
Nose-To-Wall Handstand Hold x max effort
A.
Three sets of:
Bench Press x 8 reps @ 93-95% of your 8-RM on November 9, 2018.
Rest 2 minutes
B.
Against a 12-minute running clock…
Run 1-Mile
immediately followed by. . .
Complete as many rounds and reps as possible in the remaining time of:
3 Power Cleans (225/155 lbs)
6 Muscle-Ups
Please record time to complete 1-Mile run and total rounds and reps of the couplet.
Push the 1-mile run! For the power cleans and muscle-ups, select a load and rep scheme that you can continue to move through for the remaining time in 12 minutes. The goal should be fast singles on the cleans and no more than 3 sets of the muscle-ups.
C.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 30 seconds
Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side
Rest 30 Seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest as needed