Tuesday April 25 2017

LIFTING CLASS TONIGHT

Summer is on # 9 of the HS WALK progressions

fun fun fun

Warm up

8 hanging shoulder retraction 8 hanging lat pulls 8 swing using above muscles  1 wall walk and hold 30 sec banded shoulder work  SKILL Handstand Walks, green is scaled and red is advanced…. DO NOT go to next step until you have mastered the first one.

  1. practise flutter kicks
  2. practise shoulder push up using a box.
  3. practise wall walks
  4. practise getting yourself up and JUST HOLD 
  5. using a pad and weights as a target your head can touch, practise bending your arms
  6. practise same side shoulder taps Facing Wall
  7. practise same side shoulder taps Facing Away from Wall
  8. practise turning on wall 
  9. practise 1 arm holds on wall
  10. Finally practise shoulder taps not touching the wall  WOD “Locked in” For time: 20 – 15 – 10 – 5 Split Jerk (115/75) ring dips/ mountian climbers