Thursday 171012

I. General Warm-Up 3 rounds 10 scap push ups 10 scap depressions   II. Skill Work Handstand and Manna Progressions We’re going to spend 10:00 practicing handstand holds with all athletes. Help athletes determine what level they should be working at. We want to push athletes to the next level, but some athletes may be at a place where they need to work time under tension to progress. Tell athletes to get fully recovered after sets, and then rest even more. Fatigue is less noticeable in isometric holds but the connective tissues are being stressed to a great degree.   Rx 5-8 sets Either Max Effort free-standing HS hold or 30-45s wall facing  shoulder taps against wall Either :30+ straight leg L-sit, or max effort ring L-sit with rings turned out   Scale 1 8-10 sets 20-60s HS Hold (against wall, on box) 10-30s L-sit (straight leg L-sit, one leg tuck/one leg straight, tuck, ring support)   Scale 2 12 sets 1-10s HS Hold (against wall, on box, in pike position) 1-10 seconds L-sit (tuck, ring support, seated pike pushing hard against ground) Full rest btw   III. Transition and Build Up/Skill Sets of 5 to warm up. Build in intensities as you go. Make transitions smooth.   IV. Workout Of The Day Rx AMRAP 7 8 Cal Bike or Row 12 Alternating DB Power Snatch (75/50)   Scale 1 AMRAP 7 8 Cal Bike or Row 12 Alternating DB Power Snatch (50/35)   Scale 2 AMRAP 7 8 Cal Bike or Row 12 Alternating DB Power Snatch (40/20)   V. Accessory, Recovery, Community 3:00-5:00 pike stretch