THURSDAY 08 DEC 2022
PART I: GYMNASTIC SKILL
15 minutes to practice Wall-Walks, Handstand Holds, Handstand Push Ups, and Handstand Walking
PART II: “Keep It 100” [SWEAT]
For Time [15 Minute Cap]:
100 Shoulder to Overhead (95/65)
Every Break:
100 Meter Farmers Carry (35s/20’s)
Score = Time it takes to complete the workout
[TRAIN/COMP] Shoulder to Overhead (135/95) // Farmers Carry (50’s/35’s)
PART I:
STIMULUS: Athletes have 15 minutes to work on a gymnastic pulling skill of their choice. It’s a great opportunity to go back to basics and practice these movements with high focus. Here are some ideas for how to use this time effectively for everyone.
- New to Handstands – Plank, Inverted Plank, Shoulder Taps, Wall-Walks
- Novice Handstands – Wall-Walks, Nose and Toes to Wall Holds, HSPU negatives
- 3-5 Strict Strict Handstand Push Ups – Kipping Handstand Push Ups, Free-Standing Handstand Holds, Handstand Walking Practice
- 10-20 HSPU – Handstand walking practice
PART II:
STIMULUS: “Keep it 100” is a Threshold workout.
STRATEGY: Athletes should choose a weight that they could complete 20 reps with unbroken when fresh. Each 100m Farmers Carry should be completed unbroken.
SCALING: Athletes should choose a weight for each movement that allows them to complete sets as described above.
SCORING: Athletes’ score will be the time it takes them to complete the workout.
MODIFICATIONS
SHOULDER TO OVERHEAD
-Reduce Load
-Reduce Reps
-Single DB STOH
-Push-Ups
FARMERS CARRY
-Reduce Load
-Reduce Reps