March 31

Tuesday, March 31, 2015

PCFU Classes start this week!  Nutrition, Gymnastics, Olympic Lifting, Running, or Mobility.  Its not too late to signup and 2 months before the next semester begins!

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) Take 10 minutes to practice your Handstand Progression and setup the box squats

B) Box Squats 8 x 2 reps, rest 60 seconds

Notes:  Remember to master each handstand step before skipping to the next!  This week we want to focus on sticking to the box squat rest intervals with no handstand work between sets.  Warmup the bar weight to 3-5% more than last week and perform for sets.  Prioritize slow and controlled on the way down, with a one second pause at the bottom before exploding back up as fast as possible.  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 for time of:
Run 400 meters
30 Squats
20 Pushups
10 Pullups
-15 min cap-

Notes:  Scale the pushups to ensure full range of motion.  Perform Ring rows if needed for new athletes or those with mobility issues.  

Advanced Conditioning

3 rounds for time of:
Run 400 meters
30 Squats
7 Muscleups
-15 min cap-

Notes:  Scale the Muscleups to banded bar or hip to ring pullups with dips.