For the first 15 minutes of class, perform:
3 x 3 Parallete HSPU
Advanced: Try and reach full depth (to the shoulder).
Intermediate: If you are unable to perform the parallete pushup, but you ARE comfortable with normal HSPU, try performing slow negatives from the parallete handstand.
Beginner: Work on getting into the parallete (or normal) handstand -or- work on normal HSPU. Use the slow negative from a handstand technique to build strength.
Work:
3 Rounds of:
AMRAP double-unders in 1min - rest 30 sec
AMRAP pushups in 1 min - rest 30 sec
AMRAP abmat situps in 1 min - rest 1 min
Score is best total reps of each exercise.
Notes:
- Be careful! The gym floor is very slippery, especially when using the paralletes. Place a mat underneath and do not perform without a coach spotting you.
- parallete negatives demo: http://youtu.be/ZulFpZXMfLU
- handstand pushup variations: http://youtu.be/JGhdSLkf-8o
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