Again rack, entrance rack. Principally the identical factor.
• Teaching Notes
At present, we’re getting after two parter that ought to actually movement effectively collectively. Transferring from the Dangle Squat Clear, proper into the educating of the Again Rack Reverse lunge and choosing some key goal factors to undergo for scaling modifications for each the Strict Handstand Push-Ups and Toe to Bar. Ideally what we wish to do with the final warm-up is be sure we’re simply tackling motion patterns that we are going to be focusing on within the warm-up to supply particular barbell prep and a few work centered round attending to the right scaling modification for Strict Handstand Push-Ups. Please goal a motion that athletes can get someplace within the vary of 5-10 reps on every set. This implies loads of athletes going to a field pike handstand push-ups, or having their head on risers, and for some even going to a deficit strict handstand push-up to extend the problem if they’re an actual ninja.
Weightlifting + Gymnastics
5 rounds, 1 min per station, for max reps of:
Dangle Squat Clear, decide load
Set 1: 5 Reps @ 65-70%
Set 2: 4 Reps @ 70-75%
Set 3: 3 Reps @ 75-80%
Set 4: 2 Reps @ 80-85%
Set 5: 1 Rep @ 85-90%
Handstand Push-up- sub max
Rotate instantly to the following station each 1 min, the clock doesn’t cease or reset between stations.
metcon: “Spherical Journey”
For time:
30 Toes-to-bars
20 Again Rack Reverse Lunges, 135/95 lbs
20 Toes-to-bars
20 Again Rack Reverse Lunges, 135/95 lbs
10 Toes-to-bars
Time Area: 5:00-10:00 minutes
Time Cap: 12:00 minutes
Equipment:
4 rounds for high quality of:
15 Dumbbell Bench Press, decide load
15 Bent Over Reverse Flies, decide load
15 Barbell Hip Thrusts, decide load Aspect
Star Plank Maintain, L 15 secs/R 15 secs
