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LUNDI 13/01/2020

WARM-UP

2 ROUNDS
:45 Row
10 Alt. Groiners

10 Glute Bridges

:30 Shoulder Taps

THEN…

2 ROUNDS
5 Inchworms + Push-up
10 Slamball Deadlifts
10 Barbell Goodmornings
:30 HS Hold/Nose to Wall Hold

SKILL

DEADLIF

– 5 Deadlifts above the knee — hips hinge with minimal knee bend and close bar path
– 5 Deadlifts below the knee — tight/flat back loading the hamstrings
– 5 Deadlifts to mid-shin — hips/shoulders moving together without getting too “squatty”

– 5 Deadlifts at 30×1 — slow controlled movement practicing the tempo

HANDSTAN

– 3 Kick up + :03 HS Hold

— Focus is on being comfortable inverted and being able to maintain stacked position (shoulders over wrists) and a tight midline (no over extension of the low back)

– 3 Kick Up + HS Negative

*no press — Focus is on controlled descent maintaining body position. Goal is a soft landing, protecting the neck, in a tripod position.

– 3 HSPU

— Focus is on tucking the knees into the chest then aggressively extend the legs and hips up, not away or into the wall.

PUIS

15′ pour charger vos barres pour Deadlift et preparer Handstand

WORKOUT

Time cap 17′

FOR TIME
8-6-4-2-4-6-8
Deadlift (125/84)|(84/60)kg

*After Every Set Complete…

– 8 Handstand Push-ups (Strict Optional)

– 16 Slam Balls (30/20)|(20/10)

 

 

 

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