TUESDAY
Midline
2 rounds of
5 Inchworms
10 Snap to superman hold
10 Snap to Hollow
10 Overhead extensions with light Kettlebell*
1-2 min plank hold with weight placed on lower back/pelvis
20+20sec Wall hip stretch
20+20sec Leg raises from bench
1-3 Pull overs or practice/try for 30 sec
*Lay flat on your back, brace your spine, take your kettlebell in both hand and hold it overhead, slowly begin to bring kettlebell overhead keeping your lower back pressed into the floor.
Skill
Gymnastics 10-15min
Practise handstandwalk
1 kick up to wall
2 kick up and walk 1-2 step to wall
3 kick up and walk 1m to wall
4 kick up and walk on the floor
Press hands and shoulders from the floor, tighten yourself as you do before a lift
L1: Walk 3m then hold handstand for time in a 1x1m space. If you succeed with hshold for more than 15sec, add an obstacle course,
Metcon
21-15-9 TC 15 min
Deadlift
Dumbbell push press
Pull ups
*increase weight each round
L1: 80-100-120kg, 2×22,5/15kg, chest to bars
L2: 60-80-100kg, 2×15/10kg
L3: 50-70-90kg, 2×15/10kg, 9 pull ups on all stages
L4: 40-60-80kg, DPP 9 reps at all stages 2×15/10kg, jumping chest to bars