15/03/24 Friday Workout of the Day

Warm-Up

2 Sets, For Quality

8 Walking Inchworm to Hollow

8m Ostrich Walk

15/15 Banded Shoulder External Rotations

15/15 Banded Shoulder Internal Rotations

20 Banded Face Pulls

Gymnastics Skill + Play Time

10:00 minutes

Accumulated Time in a Handstand Hold

*Can scale to Shoulder Stand on Box or Shoulder Stand on Parallettes, Pike Box Handstand Hold, Crow Pose, Headstand

Or Wall Facing Handstand Hold

Specific Movement Prep and Workout Primer

5 Pause Deadlifts *Top Down

 (Push the hips back, keep the barbell close and pause at the knee, below knee, mid-shin, both on the way up and down)

Handstand Walk to Wall or Wall Walk + Shoulder Taps, or Handstand Hold with Weight Shifts

5 Deadlifts *Added Loaded, Pause at Knee from Bottom Up

10-15 second Handstand Walk Progression

Then.. 

1 Round

5 Deadlifts

Handstand Walk Progression

3 Deadlifts

Handstand Walk Progression

1 Deadlift

Load: Working Weight

Conditioning

"Jacob Black" 

For Time:

21-15-9

Deadlifts 100/70kg

Handstand Walk (meters)

**Alt to Handstand walk

7-5-3 Wall Walks

Time Domain: 4:00-7:00 minutes

Time Cap: 10:00 minutes

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories / Bodybuilding

5 Sets, For Quality

10/10 Single Arm Z-Press

8/8 Side Plank Banded Row

10 Parallette Deficit Push-Ups

-Max Effort Chin Over Bar Hold (Supine Grip)

Rest as needed