September 19, 2018
More kipping work – bar mu focus
Some technique work on bar muscle up kip – specifically hips to bar and lat press down.
Few transition drills, jumping mu, kip jumping bar mu etc of choice
Every 90s for 9 mins
Option 1: 3 bar muscle up – no chicken winging if you chicken, down an option
Option 2: 1 assisted bar mu + 3-5 kip swings building hips to bar with press down
Option 3: 3-5 kip swings + 3 transition drills
As ever, find an appropriate scaling/version that works your weakness the best!
5 x 3-5strict c2b pull ups/banded c2b pull ups
B. Handstands press drills.
3 x 3-5 rower press drills
3 x 3-5 tuck up to handstands (and negative down)
3 x 3-5 straddle up to handstand (and negative)
C. Tabata ab buffet
20s hollow hold
20s hollow rocks
20s fish right
20s fish left
20s v ups
20s classic crunches
20s low arm plank
20s long arm plank
D. If time. Hamstring stretch…. make it burn people