Power & Conditioning – Pamela Gagnon: Week 3

EDITOR'S NOTE: Pamela Gagnon was launched to CrossFit in 2010 and not too long ago completed eighth on the CrossFit Video games Masters Division. Pamela has made Regionals as a person for 4 consecutive years. She coaches at Rising CrossFit Ballantyne in Charlotte, North Carolina and travels the world as a Lead Coach for CrossFit Gymnastics Certifications with Jeff Tucker. As a busy mom and spouse, she feels fortunate to have the ability to coach, practice, and do gymnastics into her forties.

4 Weeks of Handstands and Handstand-Based mostly Expertise and Power

All through the subsequent 4 weeks, I shall be programming important actions to assist along with your stability, shoulder and core energy, and coordination – all important elements of handstands, freestanding handstand push ups, press handstands, and handstand strolling.

Concentrate on these 4 issues when doing handstand work:

1. Type issues! Pointed toes, tight core, and lively shoulders are all vital.
2. Preserve nearly all of your weight mid palm however use your fingers to "grip" the ground to search out stability.
3. Gaze your eyes in-between your thumbs (with out shifting your head an excessive amount of). It will aid you discover your stability.
4. Unfold your fingers for extra floor space.

*** At all times ask for a spot when wanted or scale the motion.

Click on on per week to go on to any of the 4 weeks of programming:

• Week 1: Steadiness, Handstand, and Core
• Week 2: Strolling and Core
• Week 3: HSPU, Urgent, and Core
• Week 4: Placing all of it Collectively

Or, click on right here to obtain the PDF together with a hyperlink to the YouTube playlist.

Week Three – HSPU, Urgent, and Core

Day One

Rx'd work:

8 minute AMRAP of

• 4 strict HSPU *rx+ = do them freestanding!
• 6 strict knees to elbows (get knees to elbows, not armpit)
• 80ft handstand stroll

Scaled work:

8 minute AMRAP of

• 4 strict HSPU (off field)
• 6 strict knees to elbows (can do laying on flooring holding pole)
• 8 plate walks

Day Two

Relaxation as wanted between units.

Rx'd work:

• 5×5 deficit HSPU, 12" or extra
• 3×10 L-hold to standing press (off parallettes)
• 5 max-effort flooring slides in pushed out hole place (use frisbee to slip)

Scaled work:

• 5×5 deficit HSPU (off field)
• 3×10 L maintain to standing press (off field)
• 5 max effort flooring slides in pushed out hole place (use frisbee to slip)

Day Three

Rx'd work and scaled work:

10 min emom

• 8-10 strict HSPU (small deficit for RX+)
• 8-10 strict toes to bar or scaled: hole ball press