Strength
3 Sets
- Angled Wall Hold or Handstand Hold or Handstand Scissors x :20
- Thoracic Rotation w/ Kettlebell Assist x 5/side
- Bridge Push Up x 4 w/ :02 hold at top
Notes
Today we will be working on our handstands, shoulder mobility, and thoracic spine mobility. You will rotate through the three exercises for three working sets.
You have the option of performing an angled wall hold, handstand hold, or Handstand Scissors. The priority is first creating a stacked handstand position. If this can be done in an angled wall hold, progress to the handstand hold. If you have good strength in a wall-assisted handstand hold, progress to working on your balance with the scissors.
Thoracic Rotation w/ Kettlebell Assist Keep you elbow locked out as you support the weight overhead. Bending the top leg and rounding your lower back helps ensure the rotation comes from the thoracic spine and not the lower back.
Bridge Push Up Performing these from the floor will be very difficult. You can adjust these by elevating your feet on a box. You can also adjust this by holding the top position like this, though your hands may be higher off the ground.
Conditioning
Complete as many rounds as possible in 15:00:
- 10 Toes to Bar
- 15 Push Ups
- 100m Farmer’s Carry
Notes
Today’s conditioning is 15-minutes of toes to bar, push ups, and farmer’s carries. Your score is the number of rounds and reps completed.
The toes to bar should be completed in 1-2 sets. Substitute knee raises or sit ups.
The push ups should be completed in 1-2 sets. Perform your push ups with your hands on a box if you think you will reach local muscle failure.
The farmer’s carries should be completed without putting down the dumbbells or kettlebells. 100m will take about 1-minute at the longest. Choose a moderate weight accordingly. The coach will block off the parking space right in front of the door. That is where the weights will live while you are inside working on the toes to bar and push ups. Do not leave any weights in the parking lot.