Monday 18th – 24th

 

Monday 18th – 24th

  June 18, 2018

Monday: 

In warm up include some kip swings with sponge/tshirt between feet 
 
A.
Pull up superset:
5 – 10 strict pull ups 
Straight into max effort ring rows (at height you can get at least 10 but still challenging) 
 
90s mins rest 
5 sets 
 
B. 
Push super lset:
5-10 string ring dips/box dips 
Straight into max effort push ups 
 
90s mins rest 
5 sets 
 
C.
30s on 30s rest x 5
Amrap: 
Single leg v up 
Single leg v up 
V up 
Straddle up 
 
D. 
Accumulate 3 mins in an active hang, weight is easy each time you drop from the bar 2 lengths bear crawl 
 
Thursday: 
Bar muscle up/c2b 
Every 90s x amount of bar mu – reap scheme challenging but with good form 
 
Banded (light bands only) / assisted 
C2b those with out + a drill 
 
 
Handstands holds:
Drills
Then 5x 30-45 seconds assisted holds 
10 x kick up in centre and hold attempts (no walking!)
 
Accessory: 3 x 30s wall walk and hold in perfect lines 
 
Conditioning:
10 diamond push ups 
30s right side plank 
30s left side plank 
30s hollow 
30s rest 
X3 
 
If time: 
Seated leg lifts and bridge stretch
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