Gymnastics Skills Warm-Up
If you are not familiar with proper hand placement for handstand work, please watch this video.
Spend 2 minutes working on a Static Handstand Hold
.
Followed by. . .
Three sets of:
Freestanding Handstand Marching
x 40 reps
Rest 30 seconds
Handstand Walk x 20 steps
(Mark where your toe starts and where your last step lands. The goal is to establish a consistent distance throughout your three sets. Once the third set is complete, measure the distance of your average distance for competitive reference. Knowing the average length of your steps can help you strategize your breaks during competition to avoid extreme fatigue and over-craning of the neck to find the end of a rep.)
Rest 30 seconds
Tempo Handstand Push-Up with 8″/4″ Deficit x 5 reps @ 52X1
Rest 60 seconds
A.
Three sets of:
Bench Press x 6 reps @ 93-95% of your 6-RM from November 30, 2018.
Rest 2 minutes
B.
Five rounds for time of:
9 Bar-Facing Burpees
7 Hang Squat Cleans (155/105 lbs)
5 Box Jumps (40″/30″)
(no bounding – jump to the top, fully extend your hips, and then place your hands onto the top of the box before your feet hit the ground)
Compare results to October 26, 2018.
C.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 30 seconds
Supine GHD Hold x 45 seconds
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest as needed