DAY 5 Shoulder Stands, Rear Supports & Swings
Warm Up:
A1-General Mobilization 10 reps of each in each direction
B1-Figure 8’s with Stick, 4 feet wide, 4 feet together
B2-2×5 Lizard Static Stretch
Preparation:
A1-2×30 seconds Ankle Clocks in each direction
A2-2×10 Shin Boxes (level 1) or Squat to Half Shin Box (level 2)
B1- 30 seconds Wrist Stretches each position
C1-2×5 Shoulder Dislocates (no weight-level 1, add 2-5lbs-level 2)
C2-2×10 reps Torch Push Ups
Strength Work:
***Try to add an extra round or up your hold times from week 1
4-5 Sets of the following, rest 60 seconds between sets
A1-1×5-10 second hold Shoulder Stand level 1 or level 2). Use paralettes if possible. You can use very heavy kettlebells but be careful that they do not tip over. Otherwise you may use floor.
A2-1×10 reps Side Plank Raises level 1 or level 2 each side
B1- 1×5-10 second hold L-sit on paralettes level 1 or level 2
B2-1×10 per leg Cossack Squats tempo 231X. No weight (level 1) or light weight (level 2)
C1-1×30-45 second Rear Support Holds level 1 or level 2
C2-1×10 tempo 231X, Hawaiian Squats, to your available depth
Conditioning:
Snatch Work, 3 minutes on each hand = 6 minutes total
1st minute just High Volume Swings
2nd minute Clean (level 1) or Half Snatches (level 2)
3rd minute Clean & Press (level 1) or Snatches (level 2)
Level 1 -switch hands every minute and repeat same motion on your other hand before moving onto the second and third movements.
Level 2 -complete all 3 minutes on one hand before you switch
Post Stretch Bonus:
-30 seconds Tricep Stretches each side
-30 seconds Death Stretch each side
-30 seconds Shifting Pigeon each position