Week beginning 12th November

 

Week beginning 12th November

  November 11, 2018

Test week! 

Monday 
 
Max effort 
5 mins to find Strict pull ups
5 mins to find Strict hspu/kipping/push ups
5 mins to find Hollow hold – once form goes – you finish!
 
Emom 20:
1:  40% of pull ups reps
2:  40% of hspu/push ups reps 
3: 30-45 second hollow hold
 
Conditioning:
20 pistols 
10 strict knees to elbows
60 seconds superman hold
4 rounds for quality 
12 mins cap 
 
 
Thursday:
A. 
5 min max effort muscle ups bar or ring – (for scale max effort holds in key positions or try assisted mu)
5 mins Max strict ttb/knees past 90 degrees 
5 mins max freestanding hs hold – with light assist 
 
 
B. 
Skin the cat technique 
5 x 3 skin the cats 
 
C.  Conditioning 
Pausing v ups
Snap up, 2 second hold at top, 3 second lower
Accumulate 30 reps with this tempo 
Pausing push ups same tempo as above
Accumulate 30 reps 
50 hollow rocks to finish
 
D. If time 2-3 thoracic/shoulder flexibility drills 
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