Thursday 22nd Nov

 

Thursday 22nd Nov

  November 22, 2018

A.

Bar muscle ups drills and skills:

Jumping
Negatives, 
Light band 
Kipping drills etc
 
For those with good bar muscle ups, complex challenge: 
1 ttb +1 pull up+ 1 c2b + 3 bar muscle ups 
Every 2 mins x 5
 
B.
Static holds conditioning:
15-20s in each position – try not to rest too long between movements. Aim for 20 but if form breaks/come down at 15.
 
Top of ttb – or knees into chest 
Chin over the bar hold
Ring support hold
Bottom of the dip 
Paralettes L sit 
Hollow body hold 
60s rest 
3 rounds 
 
C. Gymnastics wod – quality over speed!! 
2 lengths handstand walk (scale – shoulder taps in box or wall facing) 
20 kipping ttb – (aim for straight legs, tight compression and squeezing legs together)
10 strict hspu 
4 rounds 
 
 
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