Week Five Handstands!
Coaches, give your athletes 5-10 minute warm up with adequate shoulder activation to perform the following work.
2x times through with little to no rest between exercises.
10 reps + 10 second hold at bottom and top of last rep 90/90 pass through use 2-5 pounds
5 reps, Jefferson curl with a 10 count at the bottom of last rep
Strength and Skill:
Twice through with 10-20 seconds of rest between movements.
10 reps each leg kick to handstand against wall.
3-4 10 second holds on each leg of Single Leg Handstand Balance - Perform a wall walk and stop when your hands are about 12 inches away from the wall. While keeping one foot connected to the wall, bring the opposite leg to a postion of balance above the rest of your body. ALWAYS KEEP ONE FOOT CONNECTED TO THE WALL!!! The idea is just to feel where your balance is with on leg above you. Practicing with both legs is coming soon...
Max double unders in 2 minutes.
Rest 2 minutes
Three rounds as quickly as possible of:
Run 200 meters
10 Heavy kettlebell swings
10 Box jumps
Rest 20 seconds between rounds
Six minute time cap