Monday 21st & Thursday 24th Jan

 

Monday 21st & Thursday 24th Jan

  January 20, 2019

Monday: 

A. 5 x 5 strict pull up – last rep hold the chin over the bar for 10s 
*rx + – false grip ring pull ups 
Rx – pull ups 
Scale – 3 Assisted pull ups (spot each other) + 5s chin over bar hold + negative 
(15 mins) 
 
B. David Durante core challenge:
5 sets: 30s rest between sets
 
C. Gymnastics wod – for
Quality not speed.
10 perfect kip swings 
2 lengths bear crawl 
10 candle stick to to pistol 
4 rounds 
 
D.
Only if time, pnf hamstring partner stretch
 
 
Thursday: 
A. Kipping on ring: drills and technique.
Looking for long swings nice tight shapes, and being ‘active’ on the rings: 
 
Then:
Rx: 1 kip ttring + 1 kip mu x3 x 3 – 4 rounds 
Scale: 1 kip ttrring + 1 kip pulls up
Or just kipping ttrings
 
B. Headstands play/positions/shapes 
 
Accumulate 20:
Free standing strict hspu (with a little spot for balance) 
Wall strict hspu 
Box strict hspu 
 
C. 
60s hollow 
30s hang on the rope r hand on top 
60s perfect push ups (form focus no arching)
30s hang on rope l hand on top 
3 rounds 
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