Monday & Thursday

 

Monday & Thursday

  February 10, 2019

Monday:

Built to a 3rm pull up (no more than 3 attempts)
Then 10×3-5 @ body weight 60s rest 
 
Scale: find lightest band 3rm – come to a dead stop between each rep. 
Then either:
10 negatives 60s rest 
10 x 1-2 reps with spotter 
Or discuss with coach appropriate scale
 
B. Super set:
45s wall facing handstand hold 
20 v ups 
2 min rest 
(Scale the wall facing hold if you can’t maintain form – feet on box pike hold)
X 4 rounds 
 
C. Conditioning
3- 5 ball ups/knees to chest strict
10 perfect kip swings (ideally have something to squeeze between feet) 
60s hollow hold 
60s rest 
X4 rounds
 
D. If time 
Inverted Tabata paralette/box L sit hold 
10s on 20s rest – go for hardest scale you can
 
Thursday: 
A. Bar muscle ups 
Skills and drills! 
Those with: 
8-6-4-2 60 between sets, 2 min rest after the 2 then repeat- adjust reps slightly if needed. 
Some attempts for those close and few
More drills/assisted reps 
Those without strict pull ups:
Super set
10 kip swings
10s chin over bar hold 
3 assisted pull ups 
60s rest x 5 
 
B. 
3 sets: 6 Ring tic tocks
3 sets: 10-15s back lever hold  https://youtu.be/7MrczXxQGKY
3 sets: 5 strict trings 
 
C. 
60s hollow hold 
45s active hang 
30s ring support
15s inch worm plank hold 
60s rest 
X3
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