Energy & Conditioning – Pamela Gagnon: Week 1 - rctim.com

Energy & Conditioning – Pamela Gagnon: Week 1 - rctim.com

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, prepare, and do gymnastics into her forties.

 

4 Weeks of Handstands and Handstand-Based mostly Abilities and Energy

All through the following 4 weeks, I can be programming important actions to assist along with your steadiness, shoulder and core power, 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. Hold the vast majority of your weight mid palm however use your fingers to "grip" the ground to seek out steadiness.
  3. Gaze your eyes in-between your thumbs (with out shifting your head an excessive amount of). This can aid you discover your steadiness.
  4. Unfold your fingers for extra floor space.

*** All the time 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 One – Steadiness, Handstand, and Core

Day One

Relaxation as wanted between units.

 

Rx'd work:

  • 10 x 10 second handstand maintain (stomach to wall)
  • 20 tuck up
  • 30 deficit hand launch push up (set plates to your palms )
  • 40 superman pulses

 

Scaled work:

  • 10 x 10 second handstand holds off field
  • 20 tuck up
  • 30 hand launch push up
  • 40 superman pulses

 

Superman Place

 

Day Two

Relaxation as wanted between units.

 

 

Rx'd work:

  • 5x20sec frog tand holds – strive straight arm (working steadiness on palms)
  • accumulate 2 minute handstand maintain – stomach to wall
  • 2×30 shifts from proper to left – again to wall**
  • 4min – tabata hole rocks (in straight/hole physique place)

 

Scaled work:

  • 5x20sec frogstand holds – bent arm (working steadiness on palms)
  • accumulate 2min of handstand maintain with one leg on field and one leg in air straight up
  • 2×30 shifts from proper to left aspect – legs on field**
  • 4min – tabata hole rocks (in tuck place)

 

**work sluggish, ensuring you shift weight over the dominant shoulder

 

Hole Place

 

Day Three

Rx'd work:

5 rounds for high quality

  • accumulate 1 min of handstand – wall or freestanding
  • 10 strict barbell presses @65% bw
  • 10 hole to superman rocks

 

Scaled work:

5 rounds for high quality

  • accumulate 1 min in handstand (off field/one leg up)
  • 10 strict barbell presses 50% bw
  • 10 hole to superman rocks

 

Handstand Shift from Proper to Left, Ft on Field

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