Dynamic Mobility, Activation & Warm-Up
Row x 5 minutes at a moderate pace
and then …
x 45 seconds per side
Prone PVC Pass Thrus x 10 reps
Banded Pec Stretch x 45 seconds per side
and then …
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Plank Walk x 20 meters
Gymnastic Skills & Drills
Please watch the below video:
Handstand Walking Progressions
and then spend 10 minutes working on one or two of the progressions from the video.
If you already have Handstand Walking then perform the following:
Four sets, not for time, of:
Handstand Walk x 25-50′
Rest 30-60 seconds
Conditioning
Three rounds for time:
800 Meter Run
30 Wall Ball Shots
20 Alternating Dumbbell Snatches
35-54: 20/14 lbs to 10′ target; 50/35 lbs
55+: 20/10 lbs to 9′ target; 35/20 lbs
Core Accessory Work
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – 25-30 Banded Overhead Triceps Extensions @ 1010
Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells
Done Saturday, always forget to post…
DMAWU) done
Gymnastics) done (50′ HS walk)
Condo) done untimed (skipped last 800m)
Accessory) done
DMAW done Handstand walk: Four sets of 15 m HSW with 30 sec rest My times 0:26, 0:27, 0:27, 0:31. Icy on our patio today, -2C. Conditioning: Total time 24:22 min I did heavy WB, 20 lbs to 9’ 1. 8:00 min – Run 4:31 min, WB 10/10/10, DB snatches UB 2. 8:12 min – Run?? WB 10/10/10, DB snatches UB 3. 8:10 min – Run ?? WB 10/9/11 (2 no reps), DB snatches UB I had to take on and off jacket, gloves and cap between each round. -2C outside. Accessory work: Landmine with 34 kg (20 kg barbell… Read more »
That is so cold Marie! When will you guys get your first snow?
It is! We’re in the south of Sweden so we don’t get that much snow, if we’re lucky ☺️
DMA
HSW PROGRESSIONS + ATTEMPTS
CONDITIONING = 21:40- 1000M SKI SUB FOR RUN, WB 20/10, SN = 10/10, 10/10, 20
CORE WORK DONE
HS walk done
24:24 run 1 round AB 2 rounds sore heel still since last comp. Used 14 and 35.
How is the heel feeling?
A day behind
A. Lunges to 45# plate. No weights? It didn’t say
B. STOH at 125# x2 reps
C1. 9:36. Tried to rest and get sets of 5 c2b ub but broke down quickly
C2. 5:53. Hspu 12/8