27 May 2019

Warm-up

up to 30:00 for warm-up and mobility ...

Shoulders: 1-2 Rounds:
10-20 Strict PVC Snatches
10 Weighted Shoulder Flexion
10 Rotator Raises
10 Weighted / Banded Angels
150-300' Double Kettlebell Front Rack Walk
150-300'/side 1-Arm Overhead Carry
10/side Kneeling 1-Arm Presses

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Mobility

as required / between intervals ...
T-Spine Smash (balls / roller)
Wrist Stretches
Bridge
Plow

Gymnastics

E2MoM-30 "Handstand" Practice (5 Rounds Each):
[up to 1:00 "On" / 1:00 "Off"]
i. Handstand Hold - Wall [Free-Standing]
ii. Handstand Walk ["Obstacles"]
iii. 1-5 Strict Handstand Push-Ups

ref: Handstand Hold - Wall (reference ...)

Max time maintaining a handstand position against the wall. Facing wall is preferred / better positioning ...

Max time maintaining a free standing handstand

Work the progressions / variations to determine the most challenging achieveable option:
- L-Sit Shoulder Press
- Push-Up (from box / bench / bar / floor)
- "Pike" position push-up (feet / knees on box, get torso as vertical as possible / get close to box)
- Handstand Hold (10-30 sec)
- Strict / Kipping HSPU ... (adjust depth / RoM as required)
- Strict / Kipping Deficit HSPU ...
- Free Standing HSPUs ...