Dharmesh is running the Auckland marathon in November and raising money for Starship! Get behind him by donating on his givealittle site HERE or by purchasing a ticket to the movie night he has organised for the 28th of July HERE!

 

A. Gymnastics Skill / Warm up – Handstand

A bunch of you have put handstand holds and handstand push ups as goals for July. Lets make a start then by establishing great positioning (Hollow, squeezed butt, quads and abs with heels together and toes pointing and finally actively pushing through the shoulders) in the handstand hold.

Choose (in order of difficulty):

- Partner or Coach assisted wall kick ups

- Wall kick ups

- Partner or Coach assisted free handstand holds

- Free handstand holds

Spend 5 minutes practicing holding the handstand. Don’t do any handstand push ups today but work on perfecting a tight and stable hold. If you are doing wall holds, attempt to softly ‘bounce’ your feet off the wall to create some air time just on the hands. Enjoy, this is also a great way to activate the shoulders for barbell work!

 

B. Push Press

5 – 5 – 5 – 5 – 5

• Make all sets challenging
• From racks

 

C. Conditioning

18min AMRAP

30 Power Cleans 42.5/30kg

30 Chest to Bar Pull Ups

30 Shoulder to Overhead 42.5/30kg

30 Toes to Bar

* 30 Double Unders every 3 min

 

* Scale C2B to normal or banded Pull Ups

* Scale T2B to Knees to Chest

* Scale 30 DU to 20/10 DU or just 60 singles

Coach D