Friday, September 13

September 13, 2019

 

DELOAD WEEK:
One part skill practice and one part training on tap for today.

We'll start out with some high focus, low heart rate handstand walk practice.

Finishing out this low volume day with a balanced, high-intensity triplet workout

MOBILITY - Athletes can complete before class
Banded Hamstring Distraction: 2 Minutes Each Side - http://youtu.be/_jVJpxBNqlY
Pike Stretch: 2 Minutes
Handstand Hold Stretch: 90 Seconds

ACTIVATION
1 Minute Each
Sit-ups
Single Leg Glute Bridges (30s Each Side)
Walkouts
Hollow Rocks
Glute Bridges (Both Legs)
Active Samson
Superman Rocks
Side Plank (30s Each Side)
Spiderman + Reach

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

Metcon (Time)

With a 10:00 Running Clock...
Practice Sets:
21 Banded Good Mornings
25-50' Handstand Walk

Keeping the heart rate low and focus high in this 'not for score' gymnastic practice session
You'll alternate between banded good mornings and 25-50 feet of handstand walking
*Score is 10:00min marking completion
Substitutions
Handstand Walk
1 Minute of Practice
1 Minute of Handstand Weight Shifting: http://youtu.be/OAfvOJUovdg
1 Minute of Box Shoulder Taps: http://youtu.be/F2IH6omfYec

 

"Tummy Time" (Time)

15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Barbell-Facing Burpees

"Tummy Time" is a down and back triplet workout that should take around 12-18 minutes to complete
Choose a toes to bar variation and deadlift weights that you could complete at least the set of 15 unbroken when fresh
Within the workout, these should be variations and weights that allow you to complete each round within 3 sets
On the bar facing burpee, you do not have to stand to full extension when jumping over
You can step up or jump up out of the burpee, but must have a two foot jump and land over the bar

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