01.28.2022

Warm Up
Cardio 2:00
10 narrow stance squats
10 prone swimmers
5 yoga push ups



Primer
8 Cuban press
5 banded Y-face pulls

3 sets
1 Turkish get up + 50 feet overhead carry each side

5 each side squat Ys
10 of each IYTs




Gymnastics Skills
handstands
Cues:

• hands shoulder width

• fingers spread for balance

• press thru ground

• eye gaze near thumbs

• ears inline with arms

• rib neutral

• glutes squeezed

handstand hollow shaping drill: hold on the wall- lower the feet on the wall or the further out your hands are from the wall, the harder the drill is. https://youtu.be/bNRqBqp1Jiw
*walk hands out to create that straight hollow line!

A. Accumulate a total of 2 minutes of the hollow hold in 45 degrees.
B. then rest and do the 30 second wall facing hold to work on shaping and stacking

• take one step up the wall

• squeeze your butt

• tuck rib down

• walk hands forward as you are pushing thru the floor

• ears are covered by the arms

• hollow position, holding that shape

C. 10 sets of 5 second hold handstand kick up- SLOWLY kick up to the wall. Keep shoulder angle open as you place your hands shoulder width apart and transfer weight to feel "balance" on your way up. Once you kick up, hold 5 sec handstand.

• to measure how far away from the wall you should start your kick up, lay on the floor with your hands pressed into the wall. Measure where your hips and feet are. Start at back line, lunge to the next line, and then kick up to the wall.

WOD warm up

Mobility for front rack position: https://www.instagram.com/p/CYkUnNhJ8u-/



Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
One set
empty barbell RDL + row x 10 reps
silverbacks x 10 reps

then with an empty barbell...


2 high hang power cleans
2 high hang squat cleans
2 jerks

2 hang power cleans
2 hang squat cleans
2 jerks

2 power cleans
2 squat cleans
2 jerks


WOD
"Simon Says"
2:00 window of time
9 power cleans 135/95
9 front squats
9 jerks
max reps of gymnastics choice

Rest 1:00

2:00 window of time
7 power cleans 155/105
7 front squats
7 jerks
max reps gymnastics choice

Rest 1:00

2:00 window of time
5 power cleans 185/125
5 front squats
5 jerks
max reps gymnastics choice

Rest 1:00

2:00 window of time
3 power cleans 195/135
3 front squats
3 jerks
max reps gymnastics choice