Trifecta Trifecta

Posts Tagged ‘Handstand Walk’

Saturday 03.17.18

Warm-Up

A) 3 Rounds:

12 Burpee Box Jump

– Rest 30 seconds

24 Wall Balls 14lb/10lb

– Rest 30 sec

B) 5:00 Running clock:

25yd Farmer Carry 35lb/26lb
25yd Shuttle Run

Strength

Front Squat

A) 3 sets x 5 reps @ 70% of Heavy Single or (+5lbs previous session)

– Heavy singles are generally 90-95% of an athletes 1 Rep Max

B) 1 set x 6-8 reps @ 85% of today’s working weight from section (A)

– Do 3-4 warmup sets to activate your Central Nervous System with a lighter load

– Rest 2 Min between sets

Barbell Walking Lunge

4 sets x 2 reps from fail @ 70% of your body weight

– Rest 90 sec between sets

– Train with progressive overload and push yourself.

– “Training 2 reps from failure” means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Front Squat: focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load. The front squat doesn’t allow the athlete to lean forward, so ensure you are driving through your midfoot and allow your knees to travel forward, loading force on the quads.

Barbell Walking Lunge: weight can be taken from the rig, start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.

Workout

Open 18.4

For time:

21 deadlifts, 225/155 lb.
21 handstand push-ups
15 deadlifts, 225/155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk

Time cap: 9 min

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Open 18.4

WORKOUT

For time:

21 deadlifts, 225/155 lb.
21 handstand push-ups
15 deadlifts, 225/155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk

Time cap: 9 min

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Saturday 03.17.18

Warm-Up

A) 3 Rounds:

12 Burpee Box Jump

– Rest 30 seconds

24 Wall Balls 14lb/10lb

– Rest 30 sec

B) 5:00 Running clock:

25yd Farmer Carry 35lb/26lb
25yd Shuttle Run

Strength

Front Squat

A) 3 sets x 5 reps @ 70% of Heavy Single or (+5lbs previous session)

– Heavy singles are generally 90-95% of an athletes 1 Rep Max

B) 1 set x 6-8 reps @ 85% of today’s working weight from section (A)

– Do 3-4 warmup sets to activate your Central Nervous System with a lighter load

– Rest 2 Min between sets

Barbell Walking Lunge

4 sets x 2 reps from fail @ 70% of your body weight

– Rest 90 sec between sets

– Train with progressive overload and push yourself.

– “Training 2 reps from failure” means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Front Squat: focus on high elbows and entire hands on the barbell. Build the capacity to maintain thoracic extension under load. The front squat doesn’t allow the athlete to lean forward, so ensure you are driving through your midfoot and allow your knees to travel forward, loading force on the quads.

Barbell Walking Lunge: weight can be taken from the rig, start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.

Workout

Open 18.4

For time:

21 deadlifts, 225/155 lb.
21 handstand push-ups
15 deadlifts, 225/155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk

Time cap: 9 min

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Monday 02.05.18

Warm-Up

3-6-9-6-3 Reps of:

Push-Up
Wall Balls 20lb/14lb
Hang Power Clean, with empty bar

Then,

L Sit: accumulate 1 min of time in hold

Strength

Bench Press(Deload)

3 sets x 5 reps @ 50% of 1 Rep Max

– 90 sec rest between sets

Strength Tip

Squeeze your shoulder blades to support your shoulders. Use a ‘straight line path’ to your chest with the bar

Workout

For Time:

30 Toes-to-Bar
50 ft Handstand Walk

3 rounds of:

7 Hang Power Cleans @ 50% of your Power Clean
14 Burpee Over The Bar

Then,
50ft Handstand Walk
30 Wall Balls 20#/14#

Workout Tip

For some of you, this may be the first time you are attempting a “Handstand Walk” in a workout that is for time. I want you to think about taking the first portion and last portion of this workout with control and focus. The 3 rounds in the middle are meant for you to just “GO”.

Handstand Walk: think about squeezing your legs together and pushing your feet up to the sky by actively pushing into the floor. *Think ACTIVE SHOULDERS and SCAPULA

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Friday 02.02.18

Warm-Up

15-9-6 reps of:

Deadlift, 95lb/65lb
Bar Facing Burpee

– Rest 2 min

Row 500m
40 Double-Unders
Row 250m
20 Double-Unders

Strength

Strict Press

3 sets x 5 reps @ 70% of Heavy Single (or +2.5lbs previous session)

– Heavy singles are generally 90-95% of an athletes 1 Rep Max
– Rest 2 min between sets

Strength Tip

Keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement.

Workout

4 Rounds of:

750m Row
50ft Handstand Walk

* Substitute – accumulate 2 min of Handstand Hold on the wall for each 75ft of Handstand Walk

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Wednesday 01.31.18

Warm-Up

12-9-6-3 reps of:

Dumbbell Hang Power Clean 30lb/20lb
Box Jump
Ab Mat Sit-Up

Strength

Power Clean

5 sets x 3 reps @ 70% of Heavy Single (or +5lbs previous session)

– Heavy singles are generally 90-95% of an athletes 1 Rep Max

– Rest 2 min between sets

Strength Tip

Power Clean-Place feet and legs directly beneath your hips. “Athletic Position”. Hands are placed on the bar just wide enough to not interfere with your legs during the pull.

Workout

Moderate intensity FLOW session. Technique focused.

8 rounds of:

40 seconds @ 75% Assault bike
20 seconds @ 90% Assault bike
90 seconds @ 50% Assault bike
50ft Farmer Carry
50ft Handstand Walk

* Choose a moderate weight for your Farmer Carry, light enough to work on your position/technique.

Workout Tip

There is NO rest between intervals on the bike and I want you to move directly from your 90 seconds @ 50% into your Farmer Carry.

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Monday 10.02.17

Strength

Back Squat
3 x 5 @ 60% of 1RM (or +5 lbs previous week)

– Rest 2 min between sets. Do 3-4 warmup sets to activate your Central Nervous System with a lighter load.

Strict Press

3 x 5 @ 70% of 1 RM (or +2.5 lbs previous week)

– Rest 2 min between sets

Strength Tip:

Back Squat: If following the program, increase weight by 5 lbs from the week before. If starting for the first time, establish a 1 rep max and complete the training at 60% of 1 rep max.

Squats start with feet about shoulder width apart and slightly toed out. Keep your midsection tight and send your butt back and down. Don’t let the squat ‘sink’, pull yourself down. When you break parallel, squeeze glutes and hamstrings and rise to the top position.

Strict Press: If following the program, increase weight by 2.5lbs from the week before.

If starting for the first time, establish a Heavy Single and complete the training at 70% of Heavy Single

Workout

Partner Workout, 5 Rounds of:

– Work/Rest 1:1

12 calories Assault Bike
50ft Handstand Walk
10 Toes-to-Bar

Workout Tip:

Recover quick and be there to support your partner with motivation and some technique cues. Each interval should be performed at an all-out effort.

Handstand Walk: squeeze your feet together and think about pushing your feet to the ceiling/sky. Push using your lats and actively driving your hands into the floor.

Toes-to-Bar: tight midline and think about pushing and pulling on the pull-up bar. The “kip” comes from the shoulder, not the feet swinging back and forth. “push” the bar to your toes while you are pulling your legs up toward your chest. Breathe and practice on your cadence, this takes flexibility and strength but also “rhythm”.

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House of Pain

Skill

Handstand Walks
Complete 20 x 20ft for time
Don’t rush try to hit each 20 feet increment without coming down from your hands
**Feel free to scale to 10 feet**

If you can’t walk try 20 x 15 Sec Handstand Holds

WOD

Do each movement below 1 time then move on to 2 times etc…until you do each movement below 10 times for a total of 55 reps:

Box Jumps 24/20
Burpees

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Roaming Diane

21-15-9 Reps for Time

Deadlift (225/155 lbs)
Handstand Walk (in meters)

This WOD is a variant of the classic “Diane,” which involves handstand push-ups instead of handstand walks.

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