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
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
Skills and Drills
3×6 Chin-Up Levers
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
Regionals Week. Let’s Go.
Flexibility
Box Shoulder Stretch 4×0:20
Static Shaping
2×0:30 Inverted Hollow Hold on Bar
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
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
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
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.*
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.
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.*
Flexibility
4×0:20 Box Shoulder Stretch
Static Shaping
2×1:00 Chin to Toes Handstand
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.
