In warm up, I want some shrimp, first and second progression followed
by some knee and ankle joint prep. I recommend squat to knees with a
nice and slow eccentric.
A1. Pistols - see January 29, 2015
Advanced: - AMRAP in 60 sec x 3 sets; rest 60 sec. This time 30 sec/leg.
Intermediate: to a height. Amrap in 2 minutes. (this is you if you are steady on pistols but need some height); rest 60 sec
Beginner: 10 reps 5/side x 3 sets; rest 60 sec
A2. chest to wall handstand x 30 sec x 3 sets; rest 60 sec.
Advanced
do 1 arm holds BUT only your toes can touch the wall, not the thighs.
15 sec/arm. Try and switch arms while in your handstand rather than
coming down and re-setting.
B. 4 Rounds for Time:
Snatches x 10 75/115 lbs
Kipping HSPU x 20
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