Gymnastics Skills Warm-Up
If you are not familiar with proper hand placement for handstand work, please watch this video.
Two sets of:
Kick to Handstand on Wall (with hands turned out) x 40 seconds effort
*Attempt to have feet together prior to making contact with the wall. Make contact with the wall subtle.
Rest 30 seconds
Wall Facing Handstand Marching x 40 reps
Rest 30 seconds
Followed by. . .
Three sets of:
Handstand Marching
x 10 reps + Handstand Walk x 3 meters
*Ideally, you should complete all three sets of this complex unbroken.
Rest 30 seconds
Strict Handstand Push-Up x 5 reps + Kipping Handstand Push-Up x 5 reps
Rest 30 seconds
Followed by. . .
Two sets of:
Elbow Supported Handstand Hold x 40 seconds
Rest 30 seconds
Headstand Kip-Up to Handstand with 8″/4″ Deficit x 10 reps
*Attempt to attain full handstand position prior to making contact with the wall.
Rest 30 seconds
Followed by. . .
For 60 seconds, perform one set of:
Strict Handstand Push-Ups x max reps (unbroken)
*When you feel you are at about 80% capacity to failure, perform:
Kipping Handstand Push-Ups x max reps (unbroken)
*The goal is to accumulate as many reps as possible without coming off the wall. DO NOT REST ON YOUR HEAD.
A.
Build to today’s 6-RM Bench Press
Followed by…
Two sets of:
Bench Press x 6 reps @ 90% of today’s 6-RM
B.
Five rounds rounds for time of:
400 Meter Run
20 Single-Arm Dumbbell Clean & Jerk (10 each arm @ 60/40 lb DB)
Push the pace on this and try to hold consistent rounds keeping the Dumbbell Clean & Jerk unbroken. This should be a 85-90% effort. Go out relatively hard and see if you can hold your pace!
C.
Four sets of:
Weighted Stationary Dips x 8-10 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)