1872 Ackley Cir #10
Oakdale, CA 95361
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Get (Upside) Down!

September 19, 2016

After all the weightlifting in the past months, capsule it should be fun to get back into some gymnastical movement.  And yes, sickness I know gymnastical is not a word. 

For the next several weeks, link we will work on our handstand positions using a 10 minute on the minute session.  You will have 6 options, from relatively advance to beginner.  The goal is to get everyone upside down and walking around on their hands.  This may not seem possible now, but with some weekly practice, and working the progressions, you will be surprised how easily your strength will carry over.

First is the HS walk.  Pretty simple.  Walk on your hands as far as you can in 20 seconds.

Second is a HS hold with some movement.  You may kick up into a free HS a few steps from the wall and attempt to walk into the wall and into a HS hold.  Or, you may kick into a HS on the wall and attempt to walk away from the wall.  This is a really good drill if you try to “fall” into your walk and really rely on momentum to carry your for a few steps.  The wall forces you into a more controlled walk.

Third is HS hold with head or shoulder taps. This is an excellent way to learn control and balance.  Head taps are easier than shoulder taps – there is more distance to travel to the shoulder.

Fourth is a HS hold.  Squeeze you belly and butt the whole time.

Fifth is a Wall Climb into a HS hold.  Same as above, but your belly will be facing the wall during the hold.

Sixth, and the last option I can think of is a plank.  Anything from a standard plank to a pike position will help develop core strength and shoulder stability to get you walking around on your hands like a little Romanian girl.   

Workout of the Day

Gymnastics

OTM 10 Handstand Practice

20 seconds of work on the minute of your choice:

Handstand (HS) Walk – HS with Walk into/out of Wall and Hold – HS Hold with Head or Shoulder Tap – HS Hold Facing Out – Wall Climb and HS Hold Facing In – Plank

Conditioning

AMRAP 3

3 Deadlift 315/225

3 Bar Facing Burpees

Rest 3

AMRAP 3

5 Deadlift 275/185

5 Bar Facing Burpees

Rest 3

AMRAP 3

As many Bar Facing Burpees as Possible

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