Strength
3 Sets not for time
- 5 Handstand Shrugs @ 3030
- 1-2 Skin the Cat or :15 Assisted German Hang
- 5 Wall Facing Handstand Push Ups @ 3111
- 2 Jefferson Curls w/ :10 negative
Notes
Today’s strength session is a mix of gymnastics strength, skill, and flexibility work. You will work through the four exercises at an easy pace and complete 3 working sets.
Handstand Shrugs Focus on keeping your elbows locked out throughout this movement. All the movement should come from the shoulders. If you cannot complete these in a handstand, perform from a box handstand or in a plank position.
Skin the cat Slowly rotate around and control into a shoulder stretch at the bottom. Move slowly and controlled through this exercise. You may adjust this to a German Hang w/ assistance.
If you are not yet ready for handstand push ups, simply pick an exercise from the handstand push up progression that allows you to maintain the tempo for all 5 reps. Handstand Push Up Progression.
Jefferson Curl Use a very light weight or no weight at all and stretch into the bottom as much as possible without forcing it. Be gentle.
Conditioning
3 Rounds
- 1:00 Z-Press w/ PVC @ 3030
- :30 Max Wall Walks
No rest between rounds
Notes
Today we have a shoulder burner for you. You will complete 1-minute of z-press with a pvc pipe. Then you will move directly into a 30-second interval of wall walks. There will be no additional rest between rounds. You will move right back into the minute of z-press. Your score is the number of wall walks completed.
The z-press is a difficult movement, even without weight. If you cannot get a full lockout overhead, sit on a 45# plate or small box. Each rep will be performed with a :03 eccentric and :03 concentric with no pause at the top or bottom.
You may adjust the wall walks by stopping at an angle if you do not feel comfortable going completely inverted.
Conditioning
Complete as many reps as possible in 3:00:
- Burpees to a target
Notes
We are finishing the day with 3-minutes of burpees to a target. Find something that is just slightly above your reach. Each rep of the burpee counts when your chest and thighs hit the ground, then you jump and touch the target with both hands.