Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
Skill: Handstand Workout
V-stand on floor (http://www.sensational-yoga-poses.com/images/downward-dog-heels.jpg)
L-hold on a box or wall (http://flipfittraining.com/wp-content/uploads/2013/01/Nicole-L-Hold-Handstand-.jpg)
Wall handstand (facing the wall)
Wall handstand (back to the wall)
Free handstand with a partner spotting
Free handstand
Focus on keeping the body straight and hollow.Use the 60 seconds table:
3 x 10 s
5 x 10 s
3 x 25 s
4 x 25 s
4 x 35 s
5 x 35 s
4 x 45 s
4 x 60 s
5 x 60 s -
Deadlift / Press Strength 5. Workout
A1.
Deadlift 5, 4, 3, 3, 3
2 sec Isometric stop 5cm off the floor
Rest 1:30A2.
Shoulder Press 5, 4, 3, 3, 3
Tempo 2-2-X-1
Rest 1:30 -
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15 min max, again Strength
15 minuuttia aikaa löytää päivän maksimi:
1 high hang squat snatch + 1 hang squat snatch + 1 snatch (squat)
Kahden epäonnistuneen noston jälkeen lopeta.
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Skills (Handstand / HS Walk) 2. Workout
Skill Practice
-Kick Up 2 HS against wall
-Balance w/ a pair
-Arch to hollow facing wall
-Shoulder tapping
-Walk against wall
-Free Walk
-Headstand - HS Walk - Heads. -
Wall balls and box jumps Workout
10 rounds:
As many rounds as possible in 1 minute:
- 5 Wall balls
- 5 Box jumps
Rest 1 min
Pick up where the last round left off. Score total rounds and reps
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Partner Conditioning Workout
10min for quality:
10 x partner wall ball (9/6kg)
10 x wall ball toss alt. sides
