Outlaw Connectivity

150518

Regionals is Ovaaaaaa. This girl right here was fastest in her heat in the handstand walk, and completed about 3 thrusters that took approximately 30 seconds a piece. I love team.

Flexibility
Thoracic Spine Barbell Stretch 4×0:20

Skills and Drills
3×30′ Arch to Hollow Roll + V-Up Across Floor

3×0:30 Bar Hanging Hollow Hold
photo 1

150513

Flexibility

Seated Hamstring Stretch 4×0:20, work on keeping your back flat and focusing on feeling a gentle pull in your hamstrings.

Static Shaping
2×1:00 Hands and Feet Hollow Hold

2×0:30 30 Degree Handstand Hold
photo 1-2

Skills and Drills
3×6 Chin-Up Levers

150512

Flexibility
4×0:20 Box Shoulder Stretch
3×8 PVC Raises with narrow grip

Shaping Drills
3×40′ Arch to Hollow Rolls across floor*
*You need to initiate the turn with your feet first, and stay completely tight in order to travel in a straight line. If you begin to roll crooked if means that you form is breaking down and you are loose.

Handstand Work
2x 0:20 Handstand Hold, 0:20 Shoulder Shrugs, 0:20 HS Weight Shift

Skills and Drills
2×20 Handstand Straight Arm Hip Taps
https://vimeo.com/111300696

150511

Regionals Week. Let’s Go.

Flexibility
Box Shoulder Stretch 4×0:20

Static Shaping
2×0:30 Inverted Hollow Hold on Bar
photo 1

Skills and Drills
3×6 SLOW Chest to Rings Pull-Ups 1331

Spend 5:00-10:00 Working on Handstand Hold on Floor without moving your hands

150509

We’re Backkkk Sorry for my hiatus folks, I started a “non-exercise” job and we decided to focus on regionals prep for Team Outlaw and myself. I’m looking way more forward to contributing 30 muscle-ups to Team Balance than I am for those 30 miserable wall balls, but maybe that’s just me. I’m looking forward to watching my partner in crime, Nicole Capurso, put her performance in last year’s handstand walk event to shame even more.

We’re starting a new 12 week cycle today. It’s been a full year since we launched Connectivity and last time around we tried to make decisions based on expectations in the Open and Regionals Workouts. After a year of doing camp with Rudy and a few seminars on my own the choice was made to expand our repretoire of exercises. Also, the same old stuff time and time again get’s boring.

Flexibility
4×0:20 Box Shoulder Stretch (some things won’t ever change)
3×8 PVC Raises with narrow grip

Shaping Drills
3×40′ Arch to Hollow Rolls across floor*
*You need to initiate the turn with your feet first, and stay completely tight in order to travel in a straight line. If you begin to roll crooked if means that you form is breaking down and you are loose.

Handstand Work
2x 0:20 Handstand Hold, 0:20 Shoulder Shrugs, 0:20 HS Weight Shift

Skills and Drills
With a partner holding your ankles away from the wall, 2×20 Handstand Shoulder Taps

150417

Handstand Work
2×1:00 Chin to Toes Handstand Hold

Skills and Drills
5×3 Arch to Hollow Swing + Chest to Bar + Bar MU

Conditioning
For 4:00, 0:20 On/0:10 Off Hollow Rocks

150415

Flexibility
Deep Couch Stretch 4×0:20

Handstand Work
3×1:00 Chin to Toes HS Hold

Skills and Drills

3×6 Strict Handstand Push-ups with your stomach facing the wall.*

150414

Four and Half Weeks until Regionals Begin. Four and a Half Weeks left to pray for another Handstand Walking event.

Flexibility
Box Handstand Hamstring Stretch 4×0:20
Focus on really pressing your shoulders backwards towards the box

Static Shaping
2×1:00 Hands and Feet Hollow Hold

Skills and Drills
3×8 Tap Swing Levers
Start to minimize your swing and focus on the actual lever. Keep in mind the goal is always strict movement and working towards the ability to do a lever without a little swing into it.

150413

Flexibility
Deep Couch Stretch 4×0:20

Handstand Work
3×1:00 Chin to Toes HS Hold

Skills and Drills

4×5 (or break however you need to in order to reach 20 total) Strict Handstand Push-ups with your stomach facing the wall.*

150410

Flexibility
4×0:20 Box Shoulder Stretch
photo-4

Static Shaping
2×1:00 Chin to Toes Handstand
photo 1

Skills and Drills
4×10 Ring Tap Swings DEMO
With your legs straight and together work to arch in the back swing while driving your toes directly towards the wall behind you and your heels towards the ceiling. Swing downward and focus on a quick transition to hollow shape upon reaching the bottom of the swing. Keep pressure on the rings the entire time. The goal is to maintain your center of mass directly underneath the point where the rings are attached to the ceiling above you.

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