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Home arrow Fitness arrow W.O.D arrow WOD 3-5-08
WOD 3-5-08 PDF Print E-mail
Wednesday, 05 March 2008
 

"All of us tend to put off living. We are all dreaming of some magical rose garden over the horizon - instead of enjoying the roses that are blooming outside our windows today."
--Dale Carnegie--

APK Warmup

Workout- Strength skills work: Handstand/Planche

For 20:00, work the skills that preclude the planche. These would include Handstand holds to slow-lowering (whether against the wall or free-standing), the appropriate Planche Progressions , Pseudo-Planche pushups (pushups with your hands down near or at the level of your hips, hands facing to the side or towards the back) and the handstand press .

Try to use your time wisely to give the most total skill work for the session. Post skills used and time/reps for each to comments. Compare to 1-29-08


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1. 03-05-2008 10:56

Lol, i'll wait till I have a huge pack for these works...

2. 03-05-2008 18:27

Its a slow progression trust me. You have to work more than just planch and handstand to build the muscle for these techniques.

3. 03-05-2008 19:15

how do u train so u can even do that...

4. 03-05-2008 19:51

there are a great many exercises that lead you to a planche. It is a very difficult skill. As suggested, the most real-feel method is handstand, lowering slowly through the position, over and over. On p-bars, try to L or tuck L and roll forward into the tuck planche. If you can get the rear as high as your shoulders, you are ready to stretch out a little more. As you extend your body lines, your shoulders will naturally lower, and the angle in your shoulder becomes more acute. Therein lies the end result. Lots of work

5. 03-05-2008 19:54

BTW, it's not all just chest work to get there. 
Your surrounding groups will kick in serious! Lats, elbow hinge, biceps, back, glutes, etc.

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