Monday 9th & Thursday 12th Dec

 

Monday 9th & Thursday 12th Dec

  December 9, 2019

Monday:

A.

Built up to 3rm box dip

Or

4 x 2 slow negatives

 

B.

8-10 horizontal ring rows

Super set

5-8 box dips / 8-10 push ups

 

C.

Giant set

45s hollow hold

45s Russian twists

45s ring plank hold /plank hold

45s active hang

45s superman hold

2 min rest

3 sets

 

D.

If time front splits stretch, you heard me right

 

 

Thursday:

A.

Handstands walk

Some practise time and drills

Then

Every 2.5 min x 10

20meters hsw

 

B.

Ring complex

1 strict ring ttr

1 strict pull up

1 strict ttr right

1 strict ttr left

1 invert to pike

Slow negative down (straight arms)

Stop at L sit 10s hold

6 sets double up reps if easy. Good form

 

C.

2 rope climbs, legless if possible

12 oh weighted sit ups

30 hollow rocks

60-90s rest

4 rounds for quality

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