Warm up
3 rounds:
5/arm DB windmills
5/arm single arm DB swings
5/arm single DB push presses
3/arm DB snatches
30 high knees
Endurance (Benchmark retest)
For time:
3 rounds of:
12 alternating DB snatches 50/35 lbs
12 pullups
24 double unders
-- 30 sec rest after each round
Then:
3 rounds of:
9 double DB snatches 50/35 lbs
9 chest to bar pullups
24 double unders
-- 30 sec rest after each round
Then:
3 rounds of:
6 double DB devil presses 50/35 lbs
6 bar muscle ups
24 double unders
-- 30 sec rest after each round
Time cap: 24 min
Compare to Week 1 from the previous cycle (7/16/25)
Skills - Handstand practice
Beginners: box pike walk - https://www.youtube.com/watch?v=1oRy5caooOo
Intermediate option 1: 20 box pike shoulder taps, focusing on maintaining stacked trunk over hands, partner to assist to prevent loss of balance - https://youtu.be/OrQtc2IaabU?t=90
Intermediate option 2: with the assistance of a partner holding legs/feet, practice free handstand hold while focusing on engagement of shoulders
Advanced option 1: Wall pike handstand, alternating feet to raise off the wall - https://www.yogiapproved.com/wp-content/uploads/2016/08/handstand-pike-…
Advanced option 2: free handstand practice (not walk!)
