Monday, 29 December 2014

Freestyle Lifts 6

Carl Paoli's Freestyle book 4 week gymnastics program: Week 2 Day 3

WOD:

4 x 30 sec handstand
      6 Tripod kicks (mixed with headstand leg raises)

4 x 8 Lunge progression w/ bent back knee on ground - foot up (Hinge on one foot w/ straight leg behind-knee to ground-back to hinge-stand straight)
     10 Hollow rocks to shoulder stand

Lunges this week were a workup to pistol - day 1 with toe flexed - day 2 to pointed (top of foot on floor) - day 3 only knee on floor with foot up (cuts out knee ext to get off ground)

4 x 60 sec Max quality kipping pull-ups (60 sec rest) (tried to keep legs as straight as possible in kip)
22-18-16-15 = 71

No muscle-up progressions as no rings 

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