Thursday, December 15th, 2011

A. Handbalancing
Beginners: 30 sec chest to wall x 2 sets; rest 1 min.
kick-up into handstand x 1 rep plus 15 sec hold x 5 sets; rest 1 min.

Intermediate: 10 toe taps and hold on last rep x 2 sets; rest 1 min.
10 heel taps and hold on last rep x 2 sets; rest 1 min.
10 kick-up attempts

Advanced: 10 heel taps and hold
10 toe taps and hold
Accumulate 30 sec of balance

see March 14, 2011
B. 50 double unders
30 squat cleans 95/135 lbs
50 double unders

Beginner
either triple the skipping to su or pick a number for double unders
do a hang power clean and then a front squat x 10
finish with the skipping
rest 3 min
x 4 sets

Intermediate
either triple the su or pick a number for double unders
30 squat cleans at a lower weight.
finish with the skipping