Monday 151018

Gymnastics Skill Work

Handstand Pushup:

-Level 1: Box L-Headstand Pushup, 5x5

-Level 2: Handstand Pushup Negative, 5x3 (target: 0:10/rep)

-Level 3: Knees-to-Elbows Handstand Pushup

Pistol:

-Level 1: Shrimp Squat, 5x5/side

-Level 2: Static Pistol, 5/side (target: 0:30 hold)

-Level 3: Paused Pistol, 5x5 (0:03 pause at bottom)


4 Rounds For Time:

30 Squats

15/10 Ring Dips

500m Row

TIMECAP: 23:00

GEAR: 2.5


Extra Work: Prehab Circuit 2

EMOM 12, alternating: 

a) Row 0:45, easy pace 

b) 6 Single Arm KB Bottoms Up Press + 25' Single Arm Kettlebell Bottoms Up 90/90 Carry, left arm 

c) 6 Single Arm KB Bottoms Up Press + 25' Single Arm Kettlebell Bottoms Up 90/90 Carry, right arm 

d) 10 Single Leg Banded Good Morning/side