04.04.2016 Handstand Warm Up, Jerk Grip Strict Press and More Gymnastical Work

Skill/Warm Up:

10 x 10 second handstand holds off box

  • Scaled work:
  • 40 superman pulses
  • 30 deficit hand release push up (set plates for your hands )
  • Rx'd work: 10 x 10 second handstand hold (belly to wall)    20 tuck up

 

STRENGTH:

Jerk grip strict press with head tilt: 60% x10, 65% x10, 70% x10, 75% x8

Chin up and eyes find the ceiling on each rep

METCON:

21-15-9

Ring Dips (Strict)

Pull Ups (strict)