Wednesday :-) Schedule: boom641/schedule/ Workout: Skills and Drills (If you havent gotten your perfect handstand against the wall yet work on that) Shoulder Shrug 3×15 Shoulder Shrug Demo Video: vimeo/95776444 Begin in the perfect handstand shape that we have been practicing with fully extended shoulders. Let yourself sink down approximately 3″ or as low as your shoulders allow WITHOUT caving forward and allowing a shoulder angle. Then extend fully upward again working to maximize your height on the wall. Extend your toes toward the ceiling the entire time and keep your shoulders on the wall if your flexibility allows (which at this point it better). Weight Shift with Chin and Toes Against Wall 4×0:30 Weight Shifting Demo Video: vimeo/95777466 The first 10 seconds of the video is the good example. Get into the perfect handstand position that we have been practicing and begin to shift your weight back and forth on your hands. This is the precursor to developing the handstand walk. Shift your weight by pushing out from the wall in one of your shoulders at a time, just as you did with the shoulder shrugs earlier. Work to keep your body in a straight line. The next 10 seconds is the bad example. Do not bend sideways at your hips in an attempt to keep your balance. When we start walking we don’t want to have to worry about developing a waddle back and forth and we want to focus on developing good habits right off the bat. Conditioning 4 rounds of: 3:00 to complete 50 KB Swings 24/16kg (all out) – rest the remainder of the 3:00 1:00 ME Muscle-Ups (Scale to strict pullups if you cant do muscle ups yet) 1:00 Rest
Posted on: Wed, 28 May 2014 02:15:33 +0000
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