Congratulations to the 9 am kettlebell class for passing their Level 1 test today!

Today we start a 6 week gymnastic focused training cycle.  The primary skills we are working on are basic tumbling and handbalancing exercises. We’re going to be doing a LOT of crawling and rolling and animal movements, every day. Be prepared to be uncomfortable and feel awkward.  

Wrist mobility is an important aspect of this training. Check out this video for a good warmup routine. You should be doing those kind of mobilization drills several days a week during this program, either before or after class or in between exercises. 

As always, the focus is on quality of movement, not effort or “getting through it.” Take the time to develop the skills at the most fundamental level and the more advanced variations will come naturally.  Trying to skip ahead to more difficult skills without putting the time in up front will result in frustration and likely injury. 

Warmup

Jump Rope 3 Minutes

10 Minutes
10 yd Downdog Walk 
10 yd Frog Hop

Skill

10 Minutes Handstand Practice

L4 – 60 second hold, then sub-maximal sets of handstand push-ups (NO KIPPING)

L3 – 60 second hold, then HSPU partials or negatives 

L2 – accumulate 60 seconds total time in handstand hold, pike push-ups with feet on tire or box

L0/1 – practice kicking up to the wall, pike push-ups 

Lift

5 x 3 
Back Squat @ 75%

Levels 0/1

5 x 5 
Kettlebell Squats (Goblet or Doubles)

Conditioning

5+ 
Heavy Sled Push