Monday, 2 June 2014

WARM UP

1) Flexibility – Box Shoulder Stretch:  4 x 20 seconds

2) Static Shaping

   a) Straight Body Back Hold on Boxes:  3 x 30 seconds

   b) Straight Body Front Hold on Boxes:  3 x 30 seconds

3) ** Skills and Drills – Handstand Hold with Chin to Toes touching wall:  6 x 20 seconds

BEGINNER WEIGHTLIFTING (alternating sets; 1a, then 1b, then 1a, etc.)

1a) Deadlift:  3 x 5 - Rest 60-90 seconds.

1b) Push Up/Dip/Weighted Dip:  3 x 8 – Choose the most difficult variation you can perform unbroken, if possible; rest 60-90 seconds.

INTERMEDIATE WEIGHTLIFTING

1) 12 minutes to work up to a 3RM Mid-Hang Clean

2) Mid-Hang Clean:  1 x 3 @ 95% of 3RM, 1 x 3 @ 90% - Rest 90 seconds between sets.

CONDITIONING

3 rounds for time:

400m Run

21 Wall Balls, 20/14#

15 Power Snatches, 75/45#

• 15-minute time limit.

** The Outlaw Connectivity Doctrine - The Perfect Handstand

1. Arms should be shoulder width apart.  There should be an exact straight line from the wrists to the shoulders, to the lower body.  Ears should not be visible.  This position allows the athlete to achieve full shoulder extension.

2. Throughout the duration of the handstand, the athlete should work to push the floor away as much as possible, essentially making the body as long as possible.  Attempts to make the body long will naturally move the body into a straight line.  There should be no space between the neck, ears, and arms.

3. The head should be held neutral, in a manner that from the side the head appears to be in line with the arms, and the chin is not buried in the chest.  The athlete then uses their eyes to look at their fingertips.

4. There should be no shoulder angle, when viewed from the side there should be a straight line from the wrists, to the shoulders, to the hips, and finally to the ankles.  Focus on the cue, “open shoulders.”

5. Ribs should be rounded inward and not visible from the side.  The musculature of the thoracic and lumbar spine works to maintain a flat back with no visible arch.

6. Hips should be pressed flat so that no hip angle exists.  The gluteal muscles should be contracted as much as possible to maintain a straight hip line.

7. Legs should be straight and pressed together with pointed toes/ankles.

8. Fingers are rounded upward with fingertips pressing directly into the floor.  Body weight remains over the palms of the hands and fingertips are used to aid in balance.