We’re Getting Upside Down!

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Our current training cycle has two skill focuses: the Dip and the Handstand Hold. In my last post I gave some insight on the dip training that we’ll do this cycle. Now, I want to give you some insight on the handstand hold training for this cycle. We will work on the handstand hold on at least one Practice Day each week this cycle. There will be 6 Practice Days that have the handstand hold in a workout, 6 Practice Days that will have the inverted burpee (which incorporates a handstand hold) in a workout, and 4 Pactice Days that will have a handstand hold skill practice session, where we will work on kicking up and position.

Kicking Up
Our friend Carl Paoli has an incredible progression (Part 1Part 2, Part 3) for kicking up into a handstand. This progression can be used to kick up to free-standing or against a wall. 

Position
Hold body in a tight hollow position with belly engaged, butt tight, legs active, and toes together and pointed.

See you guys in class!


Thursday’s Workout
Competition

“Playin’ With Plates”
400m Plate run (45/25)
40 Plate Russian twists (2-ct)
40 Plate overhead squats
40 HR Pushups from plate

And Coming Friday
Recovery: Practice

A) FQL
Deadlifts
3-5 x 5 (~80-85%)

B) 4 RFQ (:30:30) at ≤ 7 RPE
Power cleans (40%)
Toes to bar
Box jumps
Rest

 

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