Tuesday 180918

Gymnastics Skill Work:

Handstand Pushup:

-Level 1: Straddle Handstand Pushup, 5x5

-Level 2: Box L-Headstand Pushup, 5x5

-Level 3: Strict + Kipping Handstand Pushup, 5x(1+1)x5

Pistol:

-Level 1: Lateral Squat, 5x5/side

-Level 2: Shrimp Squat, 5x5/side

-Level 3: Pistol Negative, 5 sets of 3/side with a 0:10 eccentric on each rep

TIMECAP: 20:00


For Time:

800m Run

50/40 Pushups

100 Air Squats

800m Run

TIMECAP: 18:00

GEAR: 2.5


Extra Work: Prehab Circuit 2

EMOM 12, alternating:

a) Row 0:45 @ 6

b) 6 Single Arm Kettlebell Overhead Press + 25' Single Arm Overhead Carry, right

c) 6 Single Arm Kettlebell Overhead Press + 25' Single Arm Overhead Carry, left

d) 10 Banded Monster Walk/side