Thursday, June 11th, 2015

Prehab:

Wrist mobility, 1 minute
Theraband routine
15-20 Scapula Push ups
1 minute Hollow hold (accumulated)
Keg drill, 1 minute

Warm-up:

Jog 400 meters
10 Push ups
15 Hollow Rocks
10 Tuck ups
:30 second Plank hold + 1 Wall climb + :30 second Handstand hold

Strength

Handstand Push Ups Progression Drills.

Notes: Spend 10-12 minutes working on Kicking up to handstand, handstand hold, handstand push ups to ab mats, box handstand push ups. Focusing on form and technique throughout all the skills and drills. Advanced athletes please perform 5 rounds of 6 handstand pushups kip or strict. For an even bigger challenge for advanced athletes try deficit handstand push ups using 25 or 45lbs plates.

Conditioning

20min – EMOM
EVEN min – 2 Power Snatch, 2 Overhead Squats
ODD min – 8 Toes to Bar, 4 Push Ups

Notes: Rx is 95/65lbs for the Power Snatch and Overhead Squat. RX+ is 135/95lbs with 3 full squat snatches. If you cannot perform toes to bar the scaled option is v-ups. If you cannot achieve full depth on the overhead squat due to shoulder or poor mobility please front squat.

Cool down:

Cobra stretch, :30 seconds
Samson stretch, :30 seconds each
Downdog calf stretch, 20x
Pigeon, 1 minute each