Thursday, May 24, 2012

2012-05-216411Warming up

Workout of the Day

Before Class or In Warm up:
3 x 15 seconds handstand hold against wall with stomach towards wall, shoulders up, hollow body position, toes pointed, head in (ears between your arms).  Only your toes should touch the wall.  Wall Walk into the handstand.
Wall Walk to handstand, part 1, part 2 

In 15 minutes work up to a heavy triple Kettlebell snatch
(3 reps on each arm without dropping, you can drop between arms)
How To: Kettlebell Snatch, Jeff Martone [wmv][mov
More How To: Kettlebell Snatch 

4 rounds
4 muscle ups (2 for women)
16 KB snatch (8 each arm) (1.5/1 pd)

Shout out to those who praticed Tall Cleans yesterday.  Everyone made fantastic progress with their squat clean technique.


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  • VAS

    Handstand Hold with stomach towards the wall
    What’s the point? This orientation reinforces proper form. This form is needed when you want to walk on your hands. Also, warm up traps for single arm kb snatches.
    Pointed toes is a term that means your calves, hamstrings, quads, and butt are all squeezing, making your legs stiff. A stiff object is much easier to control in free space than a noodle. Learning to keep your legs stiff will make it easier to maintain balance off the wall.
    The engaged shoulders and hollow midsection allow you to hold the handstand longer with less energy. In this form your skeletal system stacks up on itself, forming a stable structure. As soon as your shoulders drop, your midsection will sag and your elbows will bend. You will then need to use up energy to keep yourself up, rather than conserving it.

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