Thursday, September 16th

Gymnastic Strength – Every 2 mins for 12 mins do: Wall Facing Handstand Hold, 30 secs 10 Dumbbell Push Press

Today the focus will be on stacking the shoulder blades on both movements in order to prevent the fatigue that will set in from hindering our performance. On the HS holds, we should have our hands stacker over our shoulders, depressing our shoulder blades and locking them in. Similarly, we want the DB push press to be controlled with an aggressive drive up and then locking our shoulder blades down, keeping the DBs close overhead and not spread wide where our delts will take the load.

Conditioning: For Qualityt: 10-9-8-7-6-5-4-3-2-1 reps, for time of: Strict Press, 0.5x bodyweight Strict Pull-up

We’re going to focus on quality today, so don’t focus as much on the clock. Scaling on pull ups – attempt a harder variation of bands than you normally do so it takes you 2-3 sets to get the 10 reps at the start. Strict press, scale to 40% then 30% body weight.