WEDNESDAY 3/29/2017

ALL

• 4x15s Long Bridge
• 25 Push Ups with a Plus
• 2 min total Handstand Hold

DEATH BY THOMAS TOUCH

*rest as needed between sets but no more than 30 seconds

• Scaled - add 1 Thomas Touch each set
• Rx - add 2 Thomas Touches each set
• Rx+ - add 1 Thomas Touch + 1 HSPU each set

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Push Up with a Plus - These are mean to be strict push ups, but at the top of each rep, continue rounding the ribs and shoulders to a tight hollow shape. DO NOT let your butt stick up, keep your glutes tight and flat. Think about rounding your back like a turtle shell, and pause for 1 second before beginning the next push up.

Handstand Hold - The key is spending time upside down. Mix it up. Spend some time with belly against wall, some time with back against wall. You can hold some just off of the wall with only your toe touching for balance. Or you can try to get 2 min total free standing handstand.

Thomas Touches - These are an excellent drill for practicing Handstand walks. It teaches you how to shift your weight from side to side. They can be modified to a box HS as the easiest, then HS with belly towards the wall is slightly more difficult, then back to the wall, and finally free standing Thomas touches.