ANNOUNCEMENTS
– Our December On-ramp class begins next Tuesday December 4th at 6pm. Tell your friends!
Warm-up Drills
I. Row 3:00
II. 2 Rounds of
:15 x Handstand Hold
50ft x KB 1 -Arm Waiters Walk (25L/25R)
10 x KB Sumo Deadlift High Pull
10 x KB Swings
III. Mobility
Impact/Focus: Bench Press
Following movement review, warm up as needed (3 sets x 3 reps, increasing weight) before completing the following workload for Bench Press.
Bench Press 2-2-2-2-2-2 (increasing)
Notes: Climb in weight across sets as able, resting around 90 seconds minimum between heavier/challenging efforts. If able and technique is persistent then by all means pursue a 2rm.
Post scores to comments.
“An Angry Gymnast”
Complete the following for time; versus a 15:00 time cap.
5 x Handstand Push-ups
21 x Toes-2-Bar
21 x Slamball (40/20lbs)
5 x Handstand Push-ups
18 x Toes-2-Bar
18 x Slamball (40/20lbs)
5 x Handstand Push-ups
15 x Toes-2-Bar
15 x Slamball (40/20lbs)
5 x Handstand Push-ups
12 x Toes-2-Bar
12 x Slamball (40/20lbs)
5 x Handstand Push-ups
9 x Toes-2-Bar
9 x Slamball (40/20lbs)
5 x Handstand Push-ups
6 x Toes-2-Bar
6 x Slamball (40/20lbs)
Notes: Scaling for Handstand Push-ups and Toes-2-Bar is 1:1. If your Slamball form reminds the casual observer of a max weight single rep deadlift… please scale load accordingly. The magic is in the movement, freaks, not the little numbers on the side of an item purposed for physical utility.
Post scores to comments.
“Bench Press 2s” : 145×2 and 155 x 1
“An Angry Gymnast” : 11:46 (Modified: SBs on GHD/GHD/20# SB)
Floor Press: 90×2
An Angry Gymnast: 9:15 (subbed 35# strict press/GHD/16kg Russian swings)