Thursday, September 22, 2016
Warm Up (15 min)
5 minute row (1050 yards, 60 calories), 20-20-20 (air squat, pass throughs, OH squat), Sampson Stretches, up and over the fence (forwards/backwards), single leg touches
Front Squat (25 min)
Start with wrist mobility, forearm, triceps, lat smash
Warm up with 45#, 65#, 95#, 115#
Single Leg Squats to bench (15 min)
2 sets of 5 reps each leg
Discussed deadlift, mobility at length with Nicole
Handstand Push-up Progression (25 min)
Teeter - Start in tripod, rock back - This was really tough as weight must move from your head to your hands and then end on feet. I did 8 reps.
Kick Pause Press - Start in tripod, keep head on ground, kick feet to plank and finish with push up. This was a little easier, I did 2 reps.
1 Wall Walk-Up and hold
Kick up to Handstand - I did about 8 of these and on the last several reps I tried lowering to yoga blocks. With block on end and 2 blocks stacked on each other, I could do an inverted push-up. With 1 block at lowest setting, I could lower to block, but would then fail to push-up.