Saturday, Feb 16th
Performance Warm-up
5 easy rounds of:
10 light KB/DB stiff leg deadlifts
10 light DB strict presses
20 walking lunges
Strength
3 sets of drop snatch
3 sets of snatch balance
3 sets of high hang snatch
3 sets of hang snatch from knee
3 sets of hang snatch from 2in below knee
3 sets of snatch from the floor
*Rest about 1 min between sets
**Build over the course of each set
Performance Notes
Think of this as cardio with some heavy breathing and a technical component in the handstand walking.
Performance
5 rounds of:
Bike 20/15 calories
100 foot heavy sandbag at 150/100 or KB/DB carry at 70/53 (50 foot out and back)
50 foot handstand walk
*Rest 1 minute between rounds
Scaled Performance
5 rounds of:
Bike 20/15 calories
100 foot heavy sandbag (100/50) or front rack KB/DB carry at 53/35 (50 foot out and back)
30 second handstand hold against wall
*Rest 1 minute between rounds
——
Fitness Notes
This is a monostructural and gymnastics day that will get you breathing, and then ask you to do a technical movement in the handstand walking. Remember that you have rest built into this and get onto your hands before you think you’re ready.
Fitness Warm-up
5 easy rounds of:
10 single let stiff leg deadlifts
10 push ups
20 walking lunges
Fitness (bodyweight)
5 rounds of:
Run 400m/row 500m
100 walking lunges
50 foot handstand walk
*Rest 1 minute between rounds
Scaled Fitness
5 rounds of:
Run 400m/row 500m
100 walking lunges
30 second handstand hold against wall or pike on box/chair
*Rest 1 minute between rounds
——
Kettlebell/Dumbbell
5 rounds of:
Run 400m
100 KB/DB carry at 70/53 (50 foot out and back)
50 foot handstand walk
*Rest 1 minute between rounds