Thursday 29th Nov

 

Thursday 29th Nov

  November 28, 2018

Lat activation warm up:

2x 10 hollow body banded pull down 
2 x 10 low bar wall ball drives 
2 x 10second partner pvc resistance 
 
10 mins bar muscle up drills/warm up 
Then either: 
4 sets of: 5 kipping pull ups + 5 c2b + 5 bar muscle ups (scale
To 3s)
Or 
5 sets of 3 either jumping muscle ups/light band (no more than red) spotted/assisted 
 
B. 
Pull over (or an up and over in my world!)
10-12 mins of technique/practise/play
Coach – have some bars secured to the rig for those who want to try lower 
 
 
C. Time permitting
Static hold conditioning –
Coach – adjust/time/rounds on here depending on time, I’d rather one round solid than rush through. 
 
30s nose to wall hold (30s starts once in place) 
30s hollow hold 
30s super man hold
30s paralettes/box l sit/basket hold
10-15 active hang right arm
10-15s active hang left arm
3 rounds for quality
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