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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Tuesday, October 1, 2013

Fitness, Health, Performance:
A. Pullup strength work, 5 sets of 5, weighted pullup, strict pullup, band assisted pullup or ring row.
B. AMRAP in 20 min, with a partner:
partner 1 does 5 strict handstand pushups, then holds handstand for 15 seconds, then rests while partner 2 does the same.
partner 1 does 5 strict toes to bar, then holds active hang for 15 seconds, then rests while partner 2 does the same.
partner 1 does 10 KB snatch left, then holds KB at fixation for 15 seconds, then rests while partner 2 does the same.
partner 1 does 10 KB snatch right, then holds KB at fixation for 15 seconds, then rests while partner 2 does the same.

 

Coach’s Tips

Please modify according to ability.  For the pullups, more advanced athletes should work up to a 5RM weighted pullup, while others can work with a band or  negatives.  For Part B, choose a variation that is challenging for the set number of reps.  If you don’t have strict hanstand handstand pushups you can sub a wall walk and a 15 sec hold.  If you don’t have wall walks, work on regular pushups and holding a plank instead of a handstand.  More advanced athletes can work on deficit hanstand pushups.  For the toes to bar, substitute hanging leg raises or hollow leg slides & hollow holds.  The key points to focus on for the active hang are shoulders back and down, and hollow body with ribs down, legs together, bonus points for pointed toes. Rx KB weights are 55/35 for Performance and 35/25 for Fitness.

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