18.07.12 - South Loop Strength & Conditioning

18.07.12

FITNESS
A. 10 min handstand skill work

Training notes:
-Practice kicking up against the wall. If you’re comfortable with that, working on holding a wall-facing handstand with only your nose and your toes on the wall.

B. 12 min AMRAP:
1-2-3-4…DB manmakers (tough)
*10 assault bike/row calories between sets.

Training notes:
-Pick a weight for manmakers that starts to get hard on or around round 4.
-Pace the bike/row such that you can keep moving on manmakers.

Record total reps completed – and record fractioning strategy in training notes.

PERFORMANCE
A. 10 min handstand skill work

Training notes:
-Work on actually being able to hold a solid, static handstand. If you can do that, work on alternating shoulder taps.

B. 12 min AMRAP:
1-2-3-4…strict handstand push-ups
1-2-3-4…strict pull-ups
*10 assault bike/row calories between sets.

Training notes:
-Either the handstand push-ups or the pull-ups will have an obvious “dropping off” point. Strategize relative to where you think that is for you.
-If you go “too slow” on the easier sets, you will wish you had more time at the end. If you go “too hot” on the easier sets, you will hit a wall hard.

Record total reps completed – and record fractioning strategy in training notes.

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