Early bird… Got up at 05:30 today for the 07:00 session. Not as bad as I thought it would be.
Got there way early though. Mental note: at six in the morning the bus gets up to Bank real quick!
Great session, glad I went. May do these more in the future.
Warmup
400m star run followed by Tom’s push up position hip stretches.
Strength
Front squat. Couple of warmup sets then 5@40kg, 5@60kg, 5@70kg. New PB!
Skill
Handstand progressions.
1: Kick up to wall, 5 times.
2: Shoulder slaps - kick up to wall, spread legs for stability, touch your shoulder with one hand and then the other (same hand as shoulder)…
3: Free handstand with partner forming a “box” around your legs to guide to middle stable position.
4: Handstand walking… More of a waddle really, like a bear - keep arms straight at all times!
Happy to say that I now nail more kicks up to wall than I fail. Think my positioning is better too, with less arching of the back.
Shoulder slap and walking on my hands are beyond me though. But not for long.
Need to focus on pushing my shoulder towards my ears and back (active shoulders) like when doing push press. Can feel the back of my head pressing against the wall, need to get my head between my arms, not behind them…
WOD
Straight forward, with a twist. Ladder of 10-1/-110 of:KB swings (perfectly vertical!) (20kg)SDHP (35kg)
Note the twist: “perfectly vertical” on the KB swings. Tom was walking around no-repping us like an utter bastard! :D No cheating allowed, I love Tom’s WODs, really pushing me.
Decided to go just below Rx (24kg KB, 42kg SDHP) since my shoulders and traps are completely shot from all the shoulder work last week.
Finished in 09:00.

Early bird… Got up at 05:30 today for the 07:00 session. Not as bad as I thought it would be.

Got there way early though. Mental note: at six in the morning the bus gets up to Bank real quick!

Great session, glad I went. May do these more in the future.

Warmup

400m star run followed by Tom’s push up position hip stretches.

Strength

Front squat. Couple of warmup sets then 5@40kg, 5@60kg, 5@70kg. New PB!

Skill

Handstand progressions.

1: Kick up to wall, 5 times.

2: Shoulder slaps - kick up to wall, spread legs for stability, touch your shoulder with one hand and then the other (same hand as shoulder)…

3: Free handstand with partner forming a “box” around your legs to guide to middle stable position.

4: Handstand walking… More of a waddle really, like a bear - keep arms straight at all times!

Happy to say that I now nail more kicks up to wall than I fail. Think my positioning is better too, with less arching of the back.

Shoulder slap and walking on my hands are beyond me though. But not for long.

Need to focus on pushing my shoulder towards my ears and back (active shoulders) like when doing push press. Can feel the back of my head pressing against the wall, need to get my head between my arms, not behind them…

WOD

Straight forward, with a twist. Ladder of 10-1/-110 of:
KB swings (perfectly vertical!) (20kg)
SDHP (35kg)

Note the twist: “perfectly vertical” on the KB swings. Tom was walking around no-repping us like an utter bastard! :D No cheating allowed, I love Tom’s WODs, really pushing me.

Decided to go just below Rx (24kg KB, 42kg SDHP) since my shoulders and traps are completely shot from all the shoulder work last week.

Finished in 09:00.