Thursday, August 25, 2016
Sandra working on her handstand walking everywhere she goes!
Prehab
Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min
Warmup
Coach chooses warm up
Warm up technique for strength work
Strength
Every minute for 18 minutes (6 rounds)
Min 1: Handstand Walk max distance in 45 seconds
Min 2: 30 second Headstand Hold
Min 3: 10 Plank to Pike (4 count slow) on the rower
Notes: If you cannot complete strict handstand pushups scale with abmats, pike on a box or bench, or do pike or regular push-ups. Do shoulder taps in plank if you cannot do them against the wall.
Conditioning
Four Rounds for time:
3 Hang Snatches
5 Box Jump overs
7 Front Squats
Notes: L1: Empty Barbell 45/35, or single arm DB snatch 15/10, 12/8”
L2: 75/55, 20/12”
Rx: 135/95, 24/20”
Rx+: 185/125, 30/24”
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings
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