Thusday August 17th, 2017

Handstand Work (10-15 min)

1. HSPU Hold (Accumulate 1 min, minimum 5 sec holds)
*On parallettes if able, perform holds at 90 degrees.
**Alternate between wall-facing & back against wall. Keep body tight, straight/ hollow.
REMEMBER TO ALWAYS TRACK THE ELBOWS IN (like a front rack).

2. HSPU Hold (Accumulate 1 min, minimum 5 sec holds)
*On parallettes if able, perform holds at just above bottom of
**Alternate between wall- facing & back against wall. Keep body tight, straight/hollow.
REMEMBER TO ALWAYS TRACK THE ELBOWS IN (like a front rack).

Pull Up and Dip Work (15 min)

1. C2B Pull Ups (Bro Reps)

C2B
5 x 5 Strict “bro reps” with momentary pause at top of C2B.
Bro reps are essentially 1/2 reps and should not go below a 90 degree bend in the arms. Assist, if necessary or add weight for difficulty of 5 reps.

Ring dips
5-5-5-4-3-2 Strict, weighted.
Try go heavier each set.
*Scale as needed

**Alternate between pull ups and Dips

Muscle Ups and Handstand walk Practice
(Remainder of the class)

MU’s 6 x 3
max 1 min rest between sets

* Work at accumulating at least 10-15 reps

HSW 10x
From wall-facing HS, walk 5ft away from wall AND then 5ft backwards toward wall.
If feet fall back toward wall, perform wall walk back to starting HS position.
Focus is to be able to walk forwards AND backwards.
This should help us improve control in both directions and will teach how to save a HSW.
Expect distances to increase as you improve.

Additional Work

GHD MB sit ups

5 x 10, max 1min rest between sets 20/14lb MB