2-11-22


FRIDAY 11th

HOLDS!

A HUGE PIECE OF ATHLETIC DEVELOPMENT IS THE ABILITY TO MAINTAIN A RIGID MIDLINE!


The same reason you wobble and lose a heavy Snatch is the same reason your back rounds and you get crushed when you catch a heavy Clean and is the same reason your back arches as you reach failure on Handstand Push-Ups….. Your core is failing!


PART 1

20 minutes

-10 sets, 1 sets every 2 minutes

-alternate between traditional abs and something upside down

-work for 30-60 seconds, take remaining time until next 2 minute block to recover


Build in difficulty and/or time of effort.


Note: A goal for any high level fitness competitor is to be able to hold a static handstand for at least 60 seconds.


PART 2

EMOM 16

-Odd min: 1 Round DT w/ LIGHT DBs

-Even min: Gymnastics of Choice


With so much gymnastics already programmed this week, but not knowing who has done what, today will be open-ended for y’all to decide what to work on, based on what you need and what you’ve done!


Pick DB weight that you can do DT either unbroken, or with 1-2 quick rests. Unbroken takes 40ish seconds, so if you break, you’ll need to it be fast so you can finish the round in the minute. ALSO, IT SHOULD NOT BE SO HEAVY THAT IT COMPROMISES YOUR GYMNASTIC CAPACITY!!!! It shouldn’t take you 50 seconds to recover from your round of DT….


You will do 8 rounds of DB DT… Keep that in mind. The focus should be the gymnastics….


You can work different skills, such as rope climbs and pistols, or do the same thing every time. That is up to you!


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