March 24

Tuesday, March 24, 2015

PCFU Classes start in 1 week!  Nutrition, Gymnastics, Olympic Lifting, Running, or Mobility.  Email us to reserve your spot now!

Prehab:

Wrist and ankle mobility, 2-3 minutes
Keg drill, 2 minutes
Monster walks, 10x each direction
15 Banded squats
Bird dogs, 10x each

Warm-up:

Run 400 meters
10 Ring Rows or Pull-ups
10 Wall squats
10 Push ups
:30 second plank hold

Cool down:

Calf stretch, 30 seconds each
Pigeon, 2 minutes each
Samson stretch, 30 seconds each
Active hang, 1 minute

Fitness and Advanced Strength

A) Practice 5 sets at your current level of Handstand Progression while setting up for the box squats

B) Box Squats 10 x 2 reps, rest about 60 seconds

Handstand Notes:  If you do not have the overhead mobility to achieve a straight line from your wrist to shoulder to hip to ankle, you will not be able to perform the 3” handstand position and should spend time opening that position up with cat stretch and keg drill.  You can still practice handstands, but your position will not be as optimal and the sequence above will not work as well.  Prioritize mobility and you will get better at everything overhead!

Box Squat Notes:  Lets perform all sets at the same weight you established last week, this should be around 60%. Remember these reps should be slow and controlled on the way down, with a one second pause at the bottom before exploding back up as fast as possible.  If the weight starts to slow you down, reduce the weight and focus on speed and form.  If this is your first week, set a baseline.

Handstand Progression Review:

Step 1:  Be able to hold 30 degree handstand for 30 seconds

Step 2:  Practice getting wrists 3” from wall and how to turn out safely

Step 3:  Be able to hold 3” from wall position with only feet touching for 45 seconds

Step 4:  Practice balance in the 3” position by tapping your foot off the wall until you can balance for 10-15 seconds regularly

Step 5:  Start with your wrists 8-12” from the wall, pull one leg out and then the other to find balance.  This is beginning to simulate kicking up to a handstand.  Be able to hold for 10-15 seconds regularly.

Step 6:  Practice kicking up to the wall without letting your feet hit the wall until you can begin to hold a handstand for 10-15 seconds.

Step 7:  Kickup in free space!

Fitness Conditioning

3 Rounds:
400 meters
21 Dumbbell Hang Power Cleans
12 Jumping Chest to Bar Pullups
-15 min cap-

Notes:  Prescribed is 35/25 dbs and the bar 3 inches below your wrist when standing.  Scale the weight as needed to ensure proper form and making the time cap.

Advanced Conditioning

3 rounds:
Run 400 meters
21 Hang power snatch (75/55)
12 chest-to-bar pull-ups
-15 min cap-

Notes:  Similar to “Helen” you should focus on efficiently linking your HPS reps. Scale the chest to bar reps or use a band to work on actually touching your chest.

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