Monday and Thursday

 

Monday and Thursday

  February 4, 2019

Monday: 

A. 
1 strict ttb + 5 second lower x 3reps. 
5 sets. If unable to do multiple reps accumulate 10-12 reps of good quality. 
Scale: use spotters, knees to chest. 
(15mins) 
A.1. Finish with 30 lying ttb with KB 
 
B. 
Every 2 mins x5 
Wall facing strict Hspu. 
Wall walk + 3 strict hspu + 20s wall walk hold.
If unable to do hspu, (no double ab mats people) 5 box/piked hspu + 20s wall walk hold 
 
C. 
30s ring support hold 
30s hollow hold 
30s reverse plank hold 
30s dB z press overhead hold. 
(10s between each move) 
3 rounds 
 
D. If time. 
Hamstring stretch 
 
Thursday:
A.
Kipping pull ups:
Kipping pull ups with 3s pause at the top
Of the move, 5 reps
4 sets, 
Then 3 sets of 10 with no pause 
*options – scale up to 2 to bar, no butterfly today. 
Those with no strict, some kipping drills and practise + pull up strength work*
 
B.  Handstand hold work. 
Skills/drills 
 
Partner assisted holding 
Some kick up centre hold practise 
 
C. 
10 kipping ttb 
1 length hsw/2 length bear crawl
20 v ups 
60s rest 
 
D. If time 
15s on 
30s rest 
Paralette L sit hold 
X 6 rounds 
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