Friday, May 10, 2012

A. Handbalancing

Beginners: 30 sec chest to wall x 3 sets; rest 2 min.

5 kick up attempts with a spotter plus 5 second hold

10 kick up attempts without a spotter

Intermediate: 10 heel taps and hold, 10 toe taps and hold x 2 sets

                     Accumulate 15 to 30 sec of balance heel and toe

Advanced: 10 heel taps and 10 toe taps

20 handbalancing attempts

B. Alternating KB Clean and Jerk x 20 reps  35/50 lbs (10 per arm)
     10 renegade rows plus L Sit  (1 push-up, left pull, right pull, 1 5 sec L sit hold)
    Rest 3 min.
    5 sets

NOTE: only the advanced folks should add in the L sit on the KB.