February 4, 2019
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.
A.1. Finish with 30 lying ttb with KB
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
30s ring support hold
30s hollow hold
30s reverse plank hold
30s dB z press overhead hold.
(10s between each move)
D. If time.
Kipping pull ups:
Kipping pull ups with 3s pause at the top
Of the move, 5 reps
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.
Partner assisted holding
Some kick up centre hold practise
10 kipping ttb
1 length hsw/2 length bear crawl
20 v ups
D. If time
Paralette L sit hold
X 6 rounds