Wednesday 08-30-17

Tuesday, August 29, 2017

Warm Up:

Banded Lat Distractions- 3 positions 

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Row 15/12 Cals @ moderate pace 

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2 Rounds @ moving pace:

Cat Cow X 5  

Scap Push Ups X 5

Shoulder Taps X 10   

Inch Worms + Dive Bomber X 5

Sprint to Storage Container and Back X 1

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Row 15/12 Cals @ slightly harder pace

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Skill Work:

- Review the 7 HS Progressions 

- Review BB Push Jerk with 3-4 people per Barbell  

 

Gymnastics Skill Work:

10 Min EMOM of:

Handstand Push-Ups Progression

- find your practice level and turn into emom 

 

HSPU Progressions/Click on Movement for Video: 

L1: Down Dog and Holds for 15-30 secs

L2: Pike Holds from Box

L3: Pike HSPUs from Box for 3-5 Reps

L4: Strict Handstand Push Ups or Negatives for 1-3 Reps

L5: Kipping HSPUs for 3-5 Reps

L6: Deficit HSPUs for 1-2 reps

L7: Free Standing Strict or Kipping HSPUs for 1 Rep

 

Workout:

5 Rounds for time:

15/12 Calorie Row

15 TnG Push Jerks 115/75

15 Russian Swings 70/53

- After each round 70 M Sprint to Storage Unit & Back (35 ms each way)   

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