Workouts

General Warm Up

x20 mountain climbers
x10 single leg hinge/ leg
x10 cossack squat/ leg
x10 lying y, t, m, swimmers
-30s deadbug hold
x2
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2 sets of 5 reps each with an empty barbell-
-rdl
-kangaroo squat
-back squat
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Back Squat
4 sets of 3 reps, 77.5-82.5% of 1 rep max

*perform all reps of a set with one arm before switching to the next*

8 sets (4 each arm):

x7 single arm dumbbell snatch *heavy
x4 single arm dumbbell push press *heavy
-30' single arm dumbbell overhead lunge

-rest 30 seconds between sets-

General Warm UP
x20 pass through
x20 supine pass through
x20 wrist rotations both directions
x10 forearm stretch fingertips facing towards you
x10 forearm stretch fingertips facing away from you
x10 forearm stretch rotations fingertips facing away from you
x20 scap push ups
x10 yoga push up
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Handstand Skill Practice

i)
Wall facing handstand hold; 3-5 sets 10-20's *INCREASE each set ~5s from last week*
*Wall walk up to each rep and begin to practice actively pressing through shoulders and balancing through your fingers.
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ii) Box pike push up (scale back to gymnastics push up if necessary) : 3 sets x 3-6 reps, (1111 tempo)
*INCREASE each set 1-2 reps from last week*
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Pressing Strength
Seated dumbbell z-press; 3x6-8 reps
*ADD 0-10 lbs. from last week or increase each set by 1-2 reps*
-ss-
Hollow body plank holds; 3x20-30 seconds

Perform all 3 sets of one couplet before moving to the next. Perform max repeatable reps for each movement.

Couplet A).
3 sets of-
Ring row
Dip support hold leg raise

Couplet B).
3 sets of-
Barbell rollout
GHD hip extension hold

Couplet C).
3 sets of-
Hanging leg raise
Standard chest to deck push up


-rest 30s between sets, and 90s between couplets