Monday, January 16, 2012

A. Handbalancing
Beginners: 30 sec chest to wall hold x 2 sets; rest 1 min.
1 kick-up with minimal assistance plus 10 sec hold x 4 sets; rest 1 min
10 kick-up attempts

Intermediate/advanced: 10 heel taps and hold x 2 sets
10 toe taps and hold x 2 sets
accumulate 30 sec of balance
10 kick-up attempts

B. For Time:
Accumulate 30 sec of perfect ring support hold position
Then 500 meter row (Include your row time with however long it takes you to get 30 sec).
Can't do a support hold? Neutral grip hold.
Can't support yourself on the rings just yet? Use a spotter.

Rest 5 min.

C. For Time:
Accumulate 15 perfect Pseudo Planche ring push-ups
Then 500 meter row (include your row time with however long it takes you to get 30 sec).
Can't do a PPP on the rings? Do PPP on the floor.
Can't do PPP? Do ring push-ups.
Can't do ring push-ups? Do regular push-ups.
15 regular push-ups is too many? Decrease the number.
Working on a regular push-up? Add some height BUT do 15 reps.