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| Santa brought Matt some new wrist wraps |
A) Partner up and spend 30 minutes working handstands:
Spend first 5-10 minutes working on kick-ups to free-standing handstand holds (partner assisted/spotted). Then...
5 rounds each of max time handstand holds against the wall.
Use remaining time on handstand development exercises.
- or -
B) 20 minutes of handstand development -- if you can't partner, spend as much of the 20 minutes as possible inverted on your hands.
Either way, finish with 3 sets max reps of back extensions.
Post results and insights to comments.
Coach's Notes.
A lot of latitude on this one. For handstand development use any and all variations you can think of, there are tons of options. On the rings, free-standing, one handed, against the wall (facing out/in), wall walks, on the parallettes, sets of HSPU negatives, pikes on the ground or off a box, press holds, empty bar presses, etc...
Practice open shoulders, hollow body, and global rigidity...no loose body parts.
Rain is on the way. As you cool down, walk around and make sure no med balls are on the deck getting soaked.
Training Videos.
- "Preparing for a Handstand" - with Roger Farrell (5:00). Apprehensive about kicking up to a handstand, or how to bail safely? Watch this one (yeah, you...Todd).
- Revisit Monday's video on handstand body position.