Monday28th & Thursday31st

 

Monday28th & Thursday31st

  January 27, 2019

Monday: 

A. 
Every 2 mins:
False grip ring to chest hold 10-15s
Bottom of the dip hold 15s (rings/box/bottom push up)
10 horizontal as possible ring rows 
10 mins:
 
B. Single arm hangs 
5 sets of 5-10s band per arm 
Start with normal ACTIVE hang, slowly engage and transition to one arm, if you are engaging you shouldn’t swing around! 
Use spotter shoulder for some assistance.
 
C. 12 min
Box circle walks. 
As stacked shoulders as possible, keep stacked and open shoulders throughout circle.
Accumulate 5 full rotations right and left 
To increase difficulty lift one leg up 
 
D.
20 hollow rocks
10 single leg v ups 
10s hollow hold 
60s rest 
X4
 
Thursday:
A.
Muscle ups:
 
Russian dips 
Floor/box with feet assist/box 
4 sets of 3 
 
Assisted/strict ring mu
Accumulate 10 reps 
 
*those with solid mu*
3 strict + 3 kip every 2.5 mins x 10 mins
 
B. Handstand work
Box drag handstand lifts 
8-10 reps 
Knee slides 
3 sets of 3
Handstand hold 
4 x 30s 
Freestanding/spotted/wall facing 
 
C. 
10 kipping ttb/high as possible straight legs (compression!)
10 v ups 
10 hollow rocks 
10s hollow hold 
30s rest 
X4 
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