24 11 15 – Handstand conditioning

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24 11 15 – Handstand conditioning

Warm up – 2 rounds of:

  • 30 seconds of each:
  • deadhang
  • push up
  • sit up
  • squat

 

Mobs:

  • Lats
  • Shoulders
  • Wrists

 

Skill – Handstands and conditioning:

  • 1 rounds of tabata – alternate hollow holds and arch holds
  • 5 handstands against the wall, 2 steps to the right, 2 steps to the left while maintaining a good shape.
  • 5 wall walks + 5 handstand shrugs per wall walk
  • 10 mins play time – attempt a max handstand walk

 

Metcon – 6 rounds for time:

  • 3 Bar muscle up (scale to 3 C2B + 3 push ups or 4 pull ups + 4 push ups)
  • 6 Deadlift 80/55kg
  • 12 Box jump 24/20″

Technique class:

Clean and Jerk:

  • Refresher the Clean.
  • Learn footwork for the split jerk.
  • Drills for shoulder stability, positioning and speed of arms.

 

Pull ups:

  • Learn how to pull up, kip and butterfly.