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
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)
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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