Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Mobilize: Barbell Quad Smash (2 min/side), and Barbell Shoulder Smash (2 min/side).
2. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to handstand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)
2. Ten minutes for deliberate practice of the 3 positions of the back squat and warm up weight for WOD. (10 min)
3. “Josh Homme”
- 20 Back squats
- 40 Pull-ups
- 15 Back squats
- 30 Pull-ups
- 10 Back squats
- 20 Pull-ups
15 min. cut-off
If necessary, work in teams of two, alternating at squat and pull-up stations.
LIII: back squats @ 225/150lbs LII: back squats @ body weight, or 60% of your 1RM, whichever is lighter. Pull-ups as appropriate. LI: 2 x 10 back squats, 2 x 10 ring rows, 1 x 10, 1 x 5 back squats, 1 x 10, 1 x 5 ring rows, 1 x 10 back squats, 1 x 10 ring rows, not for time. Have fun!
*Black Box Total this Saturday in Hadley!
Please arrive around 9.30 a.m. to begin your warm-ups. The whole process takes 1-1.5 hours and is a lot of fun--expect a lot of cheering and high-fives. This Total kicks off a new 12 week strength cycle that will focus on the front squat, weighted pull-up, deadlift, and bench press.
9.00 a.m. this Sunday in Northampton! Our monthly skill series by Coach Ari. This month: INVERSIONS!
Pre-Req: :30 sec. Handstand against the wall (Must be a kick-up not a wall walk). Proper mobility and shoulder health are also required.
The overall focus of the class will be on Handstands and Handstand Push-ups. (Handstand Walking may be discussed depending on time and/or development of the athlete). Points of discussion will include proper hand placement/positioning, body alignment, shoulder and core activation of the Handstand. Strict HSPUs, Kipping HSPU, progressions, technique and how to cycle them safely will also be reviewed.