handstand 1

WOD: Thursday, 21 August 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

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Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)

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Weekly Special:

1 x 6 Wall Squats @ 5221, for perfect technique, work on your sticky point. Make sure you position yourself somewhere where your nose will hit a wall/pillar if you hinge forward.

1 set hanging from the bar (max time, full deadhang, hands shoulder wide)

1 set Handstand Hold (belly against wall or as high as you can wall walk up)

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Pillars

Seal Roll – Bridge – V-Up Complex (10 reps)

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Plyometrics

5 x 3 Squat Jump (with 1s pause)

(p.122 Radcliffe: Functional Training for Athletes)

alternatively 8 x 1 Pogo Jump

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Skill/Strength:

Frontline Drill 2x1min, Backline Drill 2x1min, Wrist Conditioning

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Beginners: 4 times of 1 minute Handstand Hold (chest facing wall)

Advanced: 4 times of 1 minute Handstand Hold (2x toe drill, 2x heel drill)

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Rx WOD:

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AMRAP 5

5 Goblet Squats @ 24/16 kg

5 Box Jumps @ 24/20”

5 Mountain Climbers (4 ct)

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Scale 1:

Goblet Squats 16/12 kg

Box Jumps 20/10”

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Scale 2:

Air Squats

Box Step Ups

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Coaches Note:

Strength:

Take your time for the Skillwork… you only have a 5 minute WOD at the end, so use the time working on handstands…

WOD:

5 minutes all out…this is a sprint, so dont use a weight that slows you down…

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Classes:

0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1800 – WOD

1930 – WOD

1530 – 2030 Open Gym

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