September 19, 2018 – Competition

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, and then. . .
Wall Facing Handstand Marching x 40 reps
Rest 60 seconds

Followed by. . .

Three sets of:
Handstand Marching x 10 reps + Handstand Walk x 3 meters
Rest 30 seconds, and then. . .
5 Strict Handstand Push-Ups + 5 Kipping Handstand Push-Ups
Rest 60 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 60 seconds

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.
Every 3 minutes, for 15 minutes (5 sets):
2 Front Squats + Jerk

Build to todays heaviest complex.

B.
Four rounds for time of:
400 Meter Run
60 Double-Unders
20 Shoulder to Overhead (95/65 lbs)

C.
Three sets of
Hollow Rocks x 30 reps
Left Side Plank x 45 seconds
Right Side Plank x 45 seconds
Straight Body Ceiling-Reaching Crunches x 20 reps @ 1010
Rest as needed