Monday, August 20, 2018


rolling warm up

First drill of handbalancing warm up sequence

A. Back Squats: Every 3 minutes x 6 reps x 4 sets:

Make sure that on your first 2 sets you can get ALL the reps in relatively easily. On the last 2 sets, push it a bit harder.

B. Every 60 seconds x 10 sets:

single arm overhead dumbbell squats 35/55 lbs x 8-10  reps (4 per arm and then switch)

C. 5 Rounds For Time:

strict pulling x 5 reps @ 31x1

Double KB Front Rack squats x 10 reps 35/55 lbs per arm



Saturday, August 18, 2018

10 min of joint prep

 2 Rounds

A1. First progression of handbalancing sequence x 1 length (change feet)

A2. cossack locomotion x 1 length (change direction)

B.  4 Rounds

Double KB Rack Position squats x 20 reps, and then last 3 sets 16 reps (light enough that you can do your reps in a row. Last few reps should be challenging. Go up in weight for the 16 reps

Rest 30 sec

push ups x 8/12 reps

Rest 60 sec.

C. double unders x 30 sec of work:30 sec of rest x 10 sets