Monday & Thursday

 

Monday & Thursday

  December 17, 2018

Monday. 

A. 
Rig complex: all
Moves are strict
1  pull up 
1 ttb 
1 pull up 
1 ttb right 
1 pull up 
1 ttb left
1 pull up 
1 knees to elbow 
 
Scale: either 4 assisted pull ups (preferably by a human not band)/ 3 negatives 
Straight into 
1 ttb high as poss + knees to right elbow + knees to left elbow + 1 knee raise 
 
90s rest 
5 sets 
 
B. Little bit of pistol practise/drills 5 mins of drills/practise then 4mins to accumulate as many good quality reps at what ever scale suits.
 
C.
3 rounds for quality
30second ring/box support 
30seconds active hang 
30second hollow hold 
15sec chin over bar hold 
 
 
Finisher 
Coach play ‘Santa Claus is coming to town’ by Jackson 5, hold a long arm plank throughout the song, each time little Michael says ‘santa claus’ perform one push up.
 
 
Thursday: 
A. Ring muscle ups 
Transition drills 
Kipping 
Jumping
Assisted 
6 min Emom of 3-5 reps 
Or 
6 mins accumulate 30 reps focus on quality of a drill/scale of choice 
 
B. Handstand holds/shapes
Technique and drills 
Then
4x 30-40s assisted in centre ideally or kick to wall and have partner assist off wall
 
10 tuck up to handstands 
10 straddle to handstands 
10 pike 
 
C. 
Every 2.5mins x 10
60s hollow Hold
5-10 ring dips 
On last rep 10s ring support hold
 
D. If time 
Hamstring stretch 
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