Warm up
Row 400m/300m
then, 2 rounds of:
10 alternating single leg glute bridges
10 sumo stance squats
10 sumo stand BB good mornings
Box squats
5x3 building to a heavy set
The box should be for a squat at around parallel.
Gymnastics skills
Go back to the skill practice session on handstand push-up from past weeks:
Level 1: 3 rounds of 8 pike pushups with feet on ground + 8 DB Z-presses
Level 2: 3 rounds of 8 pike pushups with feet on box + 8 DB Z-presses
Level 3: 3-4 sets of 5 tempo negative handstand push-ups - 3 sec descent each rep, kick up to the wall each time
Level 4: 4-5 sets of 6-8 kipping handstand push-ups with or without abmat (2 abmats max, otherwise stay at level 3)
Level 5: 4-5 sets of X strict or deficit handstand push-ups - use a challenging rep goal you can sustain across all rounds.
Level 6: Practice free standing handstand push-ups
Conditioning
16 min alternating EMOM:
18 American KBS 24/16kg
12 handstand pushups
12/10 cal ski
50 ft. handstand walk OR 4 wall walks
Note: each minute should take 45 sec to complete. Adjust the reps and the movement accordingly. Scale the handstand pushups to an option practiced in the skill session prior.
EVF360
Part A
16 min to perform 3-4 rounds for load and quality:
30 sec per side single leg wall sit
10 double DB front rack tempo squats - tempo 33X1
10 double KB Russian swings
Note: tempo is 3 sec down, 3 sec pause at the bottom, fast up, 1 sec at full extension.
Part B
20 min alternating EMOM:
18 American KBS 24/16kg
12 handstand pushups or 12 deficit pushups (2 in)
12/10 cal ski
4 wall walks
Note: each minute should take 45 sec to complete. Adjust the reps and the movement accordingly. Scale the handstand pushups to an option practiced in the skill session prior.