Monday 25th & Thursday 28th

 

Monday 25th & Thursday 28th

  June 25, 2018

Monday: 

A. Max effort strict pull ups straight into max effort kipping pull ups (c2b for rx+) 
2 mins rest 
 
5 sets at 50% eg: max effort was 10&20
50% 5&10.
90s rest
Those with no kipping can focus on efficient kip swings and Band/negatives for strict 
 
B. 8 min emom
 Dragon flag lift, lower down to a challenging distance and hold 10s – maintain your best hollow. 
 
C. 50 strict hspu 
Every 2 mins 40s hollow hold
(12 min cap) 
Scale to mixture of negatives & box/normal push ups 
Form over ‘getting it done’ 
 
Thursday:
A.
Handstand drills 
Wall knee slides 4 x 15s holds – get as close as possible, work on opening shoulders
Rower slides 4 x 5 reps, controlled, aim for hips right over shoulders and control the negative 
against wall, 5 tuck up to handstands, 5 straddle ups, 5 pike ups
 
 
B. 
Strict mu negatives 
Every 2 mins x 5
1 negative + 1 False grip pull up 
(Those with strict mu – 1 strict mu+negative+falsegrip pull
Up – double reps up if needed)
 
C.
30s hollow rocks
30s hollow hold
30s arch 
30s arch rocks 
30s seated leg lifts 
30s rest 
X3-4 time
Depending 
WP Facebook Auto Publish Powered By : XYZScripts.com
>