tuesday, april 30
FQ: Freestanding Handstand Holds
For quality: Freestanding Handstand Hold, 10 mins
Athlete Instructions
Accumulate the total time.
Athlete Notes
Foundation and Hand Placement: Begin by positioning your hands on the ground at a comfortable distance apart, typically shoulder-width. Ensure your palms are spread wide, with fingers splayed to increase your base of support. This hand placement is crucial for stability and balance in the freestanding handstand.
Pressing Through the Ground: Actively push the ground away from you using your hands and arms. This action is not merely about holding your position but engaging and creating a solid, active foundation that stabilizes your entire body. Imagine lengthening your body away from the floor to create as much distance between your hands and feet as possible. As you do this, think about elevating your shoulder blades and pointing your toes to create tension through your core and glutes for better alignment.
Breathing and Focus: Maintain steady, controlled breathing throughout the hold. Avoid holding your breath, as this can create unnecessary tension. Focus your gaze on a fixed point on the ground between your hands to help maintain balance.
Scaling
Level 2: Wall Facing Handstand Hold
Level 1: Box Pike Handstand Hold
"The Balrog"
In 3 mins, for max reps of:
4 Wall Walks
50 Double Unders
max reps in remaining time Wall Balls, 20/14 lbs
-- then --
In 3 mins, for max reps of:
5 Wall Walks
50 Double Unders
max reps in remaining time Wall Balls, 20/14 lbs
-- then --
In 3 mins, for max reps of:
6 Wall Walks
50 Double Unders
max reps in remaining time Wall Balls, 20/14 lbs
-- then --
In 3 mins, for max reps of:
7 Wall Walks
50 Double Unders
max reps in remaining time Wall Balls, 20/14 lbs
Athlete Instructions
Score: Total Reps of Wall Balls Goal: 120+ Reps
Athlete Notes
Primary Objective: Go Big Early, get those Wall Ball reps in when you have the most time to maximize your rep count
Secondary Objective: Remain unbroken on Double Unders
Stimulus: Shoulder + Quad Stamina
RPE: 8/10