Monday, Oct 21, 2013

WARM UP
In your warm up, include tall muscle cleans and behind the neck rack jerks. Also do some rolling (forward or sideways for beginners) and go through the proper way to roll out of a handstand. For beginners, the sideways roll will be enough.

A note on handwalking - quite frankly, as long as you have a 30 sec chest to wall handstand (you don't need 30 of handbalancing) and you know how to do a proper forward roll, handwalking requires far less skill than handbalancing. So don't be scared to try if you have met the above requirements.   (I have yet to meet someone with a 30- 60 sec handstand that can't, with minimal to no practice, walk a few feet on their hands. Conversely, I have yet to meet someone who practices handwalking but not handbalancing, consistently kick up into a 30 sec handstand.

A. Clean and Jerk
Beginners: From the hang, land as deep as possible with good form.  Focus on re-setting the feet for the jerk after your clean. Also focus on proper recovery from the split.
I want lots of practice reps, something like - 5, 5, 5, 5.

Intermediate/advanced: clean and jerk 3, 3, 3, 3 Go up in weight with each set. If you press out do not go up in weight.


ADVANCED
B1. Arms only rope climb x 2  - start from butt. Heels lift off floor first before you even think of pulling. Knees DO NOT have to be locked out; rest 2 minutes x 4 sets

B2. Handstand walks - accumulate anywhere from 6-20 steps (if you do not know how to roll out of a handstand properly, do the following: either candlestick it or handstand to roll) x length of mats; rest 60 sec.  x 4 sets

B3. Pseudo Planche Push ups x 5 reps (resist the urge to push forward on the concentric); rest 2 minutes x 4 sets

INTERMEDIATE
B1. Rope climb using feet 1-2 reps (if this is super easy for you then jump up on the rope and do an eccentric arms only 1.1.1); rest 2 min x 4 sets

B2. Handstands - if you are scared of walking on your hands or kicking up into a handstand in the middle of the floor, back a couple of feet away from the wall and accumulate a 30 sec handstand. If this is impossible for you, either reduce the time or kick up and do 10 heel pulls.; rest 60 sec x 4 sets

B3. Ring Push ups x 5 reps; rest 2 min x 4 sets

BEGINNER
B1. rope climb from bodyline x 1.1.1; rest 60 sec x 4 sets

B2. Either 30 sec chest to wall hold or 5 kick up attempts, aiming for 5 sec of time under tensions; rest 60 sec x 4 sets

B3. Either 30 sec eccentric push up (if you can maintain bodyline, or elevate the height to which your chest hits x 5 reps; rest 2 min x 4 sets