Wednesday December 19th:
Super consistent on the calories today, nice work.
Handstand walking/Holding drills. Once the skill is reviewed/practiced. Make sure you have an idea of what you can do in the EMOM (Metcon). Whether you are walking, Holding, or working on HSPU Negatives. This is something we really don’t work on too often. Pick a scale that aligns with your goals, and have some fun with it.
Skill: Handstand Walk Drills
Strength: Push Press (Tempo: (3101)
S1: 5 x 3 at Moderate to Heavy Weight
S2: Single Arm DB Bent Over Row
5 x 8 Each Arm
Metcon: 12 Min EMOM
Station 1: HS Walk or Strict HSPU Practice
Station 2: 10 Single Arm Russian KB Swings (5/Arm)
Station 3: 10-12 Ring Rows
L1: 25 ft HS Walk or 5 Strict HSPU, Black/Blue, False grip ring rows
L2: 45-sec HS Walk attempts or 3 Strict HSPU, Blue/Red, Paralell to ground Ring Rows
L3: HS Walk attempts or shoulder taps, Red/Orange, Ring Rows
L4: HS Hold, Orange/Yellow, Ring Rows