Sorry for the late post, that “real job” thing has been getting in the way…
Flexibility
Box Shoulder Stretch 4×0:20
3 Immediate PVC Raises after each interval
Static Shaping
3×0:30 30 Degree Handstand Hold
Skills and Drills
For 4:00, 0:20 on/0:10 Off Hollow Rocks
Flexibility
Box Handstand Hamstring Stretch 4×0:20
Static Shaping
Back Hold on Boxes 3x 0:40 on/0:30 off
Front Hold on Boxes 3×0:40 on/0:30 off
Skills and Drills
2×10 Straight Body Lever, 0:10 Descent DEMO
*Try to get legs as straight as possible.
Flexibility
Box Shoulder Stretch 4×0:20
3 Immediate PVC Raises after each interval
Static Shaping
3×0:30 Inverted Hollow Hold
Skills and Drills
For 4:00, 0:20 on/0:10 Off Arch Rocks
Flexibility
Box Shoulder Stretch 4×0:20
Handstand Work
6×0:20 30 Degree Handstand Hold (0:20 rest between sets)
Skills and Drills
12 Pull-Up Pull-Overs, broken up however you need to break them.
DEMO
The open is over! Now back to your regularly scheduled programming…
Static Shaping
2×1:00 Front Hold on Boxes
2×1:00 Back Hold on Boxes
Skills and Drills
3×10 Floor Levers
Conditioning
For 4:00, 0:20 On/0:10 Off Arch Rocks
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
Something that I constantly struggle with is being used to working with my arms wider than shoulder width apart. I’m always most comfortable with my hands directly below/above my shoulders, which has been a problem with my clean and jerk. It made 15.4 a little easier though when “the line” didn’t change my technique at all. I don’t advocate for only practicing handstand push-ups with a narrow stance, but I do think that its important to be comfortable being upside down with more narrow arms.
Flexibility
3×8 Narrow Arm PVC Raises
Handstand Work
4 Rounds not for Time:
0:30 Chin to Toes HS Hold
0:30 HS Shoulder Taps
0:30 HS Straight Arm Hip Taps
1:00 Rest
Had a blast at Crossfit Rage this weekend! First muscle-up days are the best kind of days.
Flexibility
Box Shoulder Stretch 4×0:20
3 Immediate PVC Raises after each interval
Static Shaping
3×0:30 Inverted Hollow Hold
Skills and Drills
12 Pull-Up Pull-Overs in as large a set as possible.
Flexibility
Box Shoulder Stretch 4×0:20
Handstand Work
6×0:20 30 Degree Handstand Hold (0:20 rest between sets)
Skills and Drills
12 Pull-Up Pull-Overs, broken up however you need to break them.
DEMO
LOVED seeing all the First Muscle Up videos coming in this weekend! Congratulations to everyone who got up on the rings for the first time!
Flexibility
4×0:20 Box Shoulder Stretch
Handstand Work
4×0:20 on/0:20 Rest 30 Degree 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.*
*My fingers are still crossed for strict handstand push-ups appearing in the open. If you’ve been following the site for a year now you’ve seen the efficiency method of HS Push-ups that we put out prior to last years Regionals where we advocated for breaking your lower back and turning the movement into an incline bench press as opposed to an inverted strict press. I’m going to call this “crossfitting” your way through the workout. While I still think its important to learn how to use your body to make movements more efficient if you’re under a time crunch, this will not make you any better at strict handstand push-ups. I still think its essential to preserve the integrity of the movement even if this means your maximum unbroken set is only a fraction of what you can perform with the “crossfit” method. For the same reason we do strict pull-ups, we should be doing strict handstand push-ups.
