Gymnastics Skills for 8-11-12

Handstand Push Ups and Pistols are the name of the game today!

Warm Up: 2 rounds;
                  2 bridges (or attempts)
                  10 second straddle hold in each 3 positions
                   5 Candlestick Tuck Jumps
                   5 Free Handstand holds- newbies can use the wall

Skill Work: Pistols and Handstand Push Ups

Since the Fitness Phase made a go at the HSPU this week I thought it might benefit a few people to spend a little time on the technique and practice getting our bodies into the right position to make mastering these a bit easier in the long run.

We will be doing:

• 3 sets of 5 Handstand shrugs
• 3 sets of 2 wall climbs 
• 3 sets of 5 HSPU on a box with active shoulders and full lock out on top.

For those of you who are onto the HSPU on the wall already you will move from wall climbs to against the wall to paralettes to obtain a FULL HSPU

The second half of class we will run through the proper way to get a safe Pistol.... Hmm are pistols ever safe without proper training? The answer is NO anyway you look at this question. 

Pistols will be done on the  floor to a box and banded so EVERYONE will be able to do these in some way that works for their bodies and what they are ready for!