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
Complete as many rounds as possible in 10:00:
- 100 Double Unders
- 20 Devil Press
- 10 Wall Walks
Notes
Today’s workout is 10-minutes of double unders, devil press, and wall walks. Your score is the total number of reps completed in 10-minutes.
The double unders should take no longer than 1:30. Adjust the number of reps or substitute single unders.
The devil press should be done with a moderate weight. You want to be able to complete the 20 reps in no more than 4-minutes.
The wall walks should take no longer than 2-minutes to complete. Adjust the number of reps or stop short of completely inverted, if needed.