A. HANDSTANDS
ADVANCED/INTERMEDIATE: 40 SEC HANDSTAND HOLD X 2 SETS; REST 2 MIN
DO 10 TOE TAPS X 2 SETS; REST 2 MIN
DO 10 HEEL TAPS X 2 SETS; REST 2 MIN
TABATA KICK-UPS 20 SEC WORK AND 20 SEC REST X 8 SETS
A. BEGINNERS: 30 SEC HOLD X 3 SETS; REST 2 MIN. (YOU ARE CONSIDERED A BEGINNER IF YOU ARE STILL WORKING ON GETTING YOUR PALMS 1/2 A FOOT FROM THE WALL.
B. ADVANCED: 1 STATIC MUSCLE-UP X 4 SETS; REST 2 MIN. BE SURE TO DO 30 SEC OF TRANSITION WORK X 2 SETS.
C. AMRAP IN 12 MINUTES
ROW 150 METERS
10 BOX JUMPS 20/24"
6-15 PUSH-UPS (YOU WANT TO BE ABLE TO COMPLETE THE PUSH-UPS IN 2-3 SETS).
Yes, there is a prize for the first person to consistently reach a ten second handstand. I had about 6 seconds yesterday! But, it must be consistent, Chris! I will send out all the rules shortly. There will be a competition for all levels. From the very raw beginner to the advanced.
ReplyDeleteA scenario:
ReplyDeleteAn athlete that can strict press close to bodyweight but crumbles under the demands of a 30 sec handstand hold. Name the vulnerabilities.
Wait....what? That's even possible? You've got me, I thought you would have the exact same muscles would be engaged. Is the weakness in the hands/wrists?
ReplyDeleteWeight is loaded and distributed differently between the two. For the press you are planted on your feet, with your hips stacked on top of that. It is a natural position, in balance and easy to stack. Once you are upside down you are on your little hands, and little wrists and little shoulders (in relation to feet, ankles, hips), which are not used to walking around all day naturally balancing you.... You basically need to re-learn how to balance, your body does not naturally know how to do this as it does when you are standing.. The strength might be there but without a solid body line and balance its not gonna happen...
ReplyDeleteJane
Mental block, body line, proper engagement of the shoulders and lat activation? Core stability....ahhh everything is on it's head. Have him do inverted rope climbs to get used to being upside down;)
ReplyDeleteThanks for the great class Jane.
ReplyDeletePs- way to push it hard on the AMRAP Matt !
Chris I would like to see the inverted rope climbs. lol
- Mieka
You guys are such smarty pants. We should do more of these little scenarios.
ReplyDeleteCore stability is a huge factor. Being 'stacked' makes a huge difference too! It is very challenging for folks not to 'bow' their back. Also, straight arm work, such as a handstand, builds and requires super strong connective tissue in the bicep joint. Think of those strange little muscles Ido has at the crease of his elbows. And wrists, the weak link as always!