Mobility, Activation & Warm-Up
Take 5-10 minutes to roll out the hamstrings, glutes and QL
Three rounds of:
400 Meter Run/500 Meter Row
10 Barbell Front Squats
10 Candlestick Roll to Pistol or Squat Balance (5 per side)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
Handstand Walk Skill Development
For 2 minutes, perform one set of:
Freestanding Handstand Marching x max reps
*Accumulate reps as necessary.
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of complex:
Interval 1 – Box Bridged Handstand Push-Ups x 6-8 reps
*Unless you’re quite short or mobile, place the box on it’s highest side for your feet to rest. At the top of each push-up, press your forehead as far away from the wall as your mobility will allow.
Interval 2 – Straight Leg Bottom Balance x 20 seconds
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Handstand Walk x 5-10′ OR 15 Second Handstand Walk Attempts
Interval 2 – Back-To-Wall Handstand Shoulder Shrugs x 10 reps
B.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean with Pause at Knees + Clean
Sets 1-3: 65-70%
Sets 4-6: 70-75%
Sets 7-8: 75-80%
C.
35-49:
Six sets for times of:
50-Foot Handstand Walk
5 Power Cleans (185/125 lbs)
10 Toes to Bar
Rest 60 seconds OR Alternate rounds with a partner “You go/I go” style
50-54:
Six sets for times of:
30-Foot Handstand Walk
5 Power Cleans (155/105 lbs)
10 Toes to Bar
Rest 60 seconds OR Alternate rounds with a partner “You go/I go” style
55-59:
Six sets for times of:
10-Foot Handstand Walk
5 Power Cleans (135/95 lbs)
10 Toes to Bar
Rest 60 seconds OR Alternate rounds with a partner “You go/I go” style
60+:
Six sets for times of:
3 Wall Walks
5 Power Cleans (115/75 lbs)
10 Toes to Bar
Rest 60 seconds OR Alternate rounds with a partner “You go/I go” style
Scaling Options for Handstand Walk:
Two Dumbbell Overhead Walk (35-54: 50/35 lbs; 55+: 35/20 lbs)
3 Wall Walks
Scaling Options for Toes-to-Bar:
Knees to Elbows
Knees to Chest
V-Ups
Athlete Notes:
Today’s workout is going to be a great test of your gymnastics speed work while still moving a moderately heavy load. We want all of these intervals to be fast, ideally equal to or less than the amount of time you’re resting between sets. Please modify loads, and rep numbers in order to keep the intervals moving at 90 seconds-2 minutes or less. We want you working on handstand walk speed so if you’re proficient on your hands, today is a great day to test how fast you can go. If you’re still learning, we’d encourage you to substitute with wall walks so you can keep the intensity high. Once off your hands it’s time to grip and rip the barbell. This should be a weight that you could go unbroken, but we don’t necessarily expect you to (lets say 75% or less of your 1-RM). Just keep putting your hands on the bar! After the barbell hop up and the goal is unbroken sets on your toes-to-bar.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Rowing Endurance Option
Four sets of:
6 Minutes of Rowing
Rest 2 minutes
Goal should be to maintain the same pace throughout this session.
Semi-Finals Track
50+:
A.
Overhead Movement Prep (please take some time to watch and implement the drills in the video)
Band Assisted Hip Flexor Stretch x 30 seconds per leg
Band Assisted Perfect Stretch x 30 seconds per leg
Banded Hip Rotations x 30 seconds per leg
B.
Twenty-Thirty sets of:
BikeErg x 30 seconds @ medium pace
BikeErg x 30 seconds
Rest