straps sensei

This is it folks, the final post on Strapssensei. It was a very difficult decision, but after coaching straps for the last 7 years, I have realized that it is time to move on to a different phase of my life.  It has been such an incredible journey to have the privilege to coach so many hard working, talented, weird and amazing people. The impact it has made on my life is truly profound and I am unbelievably grateful for everything that has come from it. I deeply want to thank every person that has joined me for this journey, you are the reason I came back week after week, year after year. You are the reason I did any of this. Thank you.

Warm-up

• Aloha Prep [1]
• Roll on a ball/roller and find some shit [5 min]
• Needle pike [10]
• Pull-up (L-sit) [2,5]
• Skins [3,7]
• Meathook-to-meathook [7,10]
• M&Ms [3]

Skills

• Xiaopeng [3] +Arabesque (half-half, half, full, full+rolls) [1]
• Roller pengs [3] + Levers (tuck, chair, single leg, straddle, full) [1]
• Lunge pengs [3] + Roll-ups (1, 2, 3, 4, 5) [1]
• Pengclubbers [3] + Archer (cheaty planche, Back balance, full BB, BB and a half, archer)
• Fist pengs [3] + RMH (from pike, from needle, Caro)
• Empty pengs [100] + Muscle-up (Figure4, full, strict, no wrap)

The End

• Make a 1 min routine [20-30 min], everyone watches you do it, take some feedback, do it one more time

Warm-up

• Aloha Prep [1]
• Roll on a ball/roller and find some shit [5 min]
• Needle pike [10]
• Pull-up (L-sit) [2,5]
• Skins [3,7]
• Meathook-to-meathook [7,10]
• M&Ms [3]

Skills

• No-hands Muscle-up walk + Banded distraction shoulder press x 2
• Continuous back roll (w/ back-up rise) x 2
• Milkshakers to MH to Milk to RMH x 2
• Cartwheel into MH or Lean into MH x 2
• Back balance to front balance, OR no hands back balance OR archer x 2
• Make a 1 min routine [20-30 min], everyone watches you do it, take some feedback, do it one more time

Warm-up

Aloha Prep [1]
Roll on a ball/roller and find some shit [5 min]
Needle pike [10]
Pull-up (L-sit) [2,5]
Skins [3,7]
Meathook-to-meathook [7,10]
M&Ms [3]

Skills

• Back balance OR BB tik tak
• Knee rolls OR foot straps twist wrap
• Roll-ups
• Banded RMH (tik tak)
• Double back balance
• Orbit -> Arabesque -> half moon -> nutcracker
• Orbit -> Figure 4 -> MU -> Back balance -> Double BB
• Swings -> arabesque/FAFO
• Lever tick-tocks

Warm-up

Aloha Prep [1]
Roll on a ball/roller and find some shit [5 min]
Needle pike [10]
Pull-up (L-sit) [2,5]
Skins [3,7]
Meathook-to-meathook [7,10]
M&Ms [3]

Skills

• Roll-up , skin the cross, roll-up from support + Anterior shoulder smash x 2-3
• Milkshakers to MH to Milk to RMH
• Back balance (switches)
• Lean into MH
• Lever tick tocks
• Figure 4/9 climb -> Needle drop -> BL/RMH
• Egg beater band assisted flares
• Beats
• Band assisted Nutcracker pulls/drags

Warm-up

• Aloha Prep [1]
• Roll on a ball/roller and find some shit [5 min]
• Needle pike [10]
• Pull-up (L-sit) [2,5]
• Skins [3,7]
• Meathook-to-meathook [7,10]
• M&Ms [3]

Skills

• Muscle-up (negatives, wrap, no-wrap, no-hands) + Hinge row [5] x 2
• RMH band flow + Banded RMH x 2
• Front lever (banded lower, lower, pulls, pull w/wrap, go to MU) + clavicle softner x 2
• 1-arm spin (w/band) to MH + Hip roll support hold x 2
• Continuous back roll (w/ back-up rise) x 2
• Back lever (banded lower, lower, pulls,  w/wrap, go to MU) x2
• Back balance (double back) x 2

Warm-up

• Aloha Prep [1]
• Roll on a ball/roller and find some shit [5 min]
• Needle pike [10]
• Pull-up (L-sit) [2,5]
• Skins [3,7]
• Meathook-to-meathook [7,10]
• M&Ms [3]

Skills

• Arabesque (w/ spin + roll) + banded face pulls [9]   x 1-3
• Hip roll +  C-rolls [10] x 2
• Roll-up , skin the cross, roll-up from support + Anterior shoulder smash x 2-3
• Straddle support twist [3,5] +  Ironman twists [5] x 2
• Cartwheel to MH + MH drags [3,5] x 2
• Lever tick-tocks [3,5] x 2
• Big swing beats x2

Warm-up

• Aloha Prep [1]
• Roll on a ball/roller and find some shit [5 min]
• Needle pike [10]
• Pull-up (L-sit) [2,5]
• Skins [3,7]
• Meathook-to-meathook [7,10]
• M&Ms [3]

Skills

• Roll-up OR skin the cross,+Banded spinal segmentation [10] x 2-3
• Straddle support twist [3,5] +  Ironman twists [5] x 2
• Figure 4 climb ( + needle drop) OR wrist wrap climb + clavicle softner x 2
• Cartwheel to MH  OR Band assisted MH drags [3,5] x 2
• Caro reverse meathook + lunge thoracic twist [5] x 2
• Arabesque  + Hinge row [5,9]  x 1-3
• Beats [10] x 2

Warm-up

• Aloha Prep [1]
• Roll on a ball/roller and find some shit [5 min]
• Needle pike [10]
• Pull-up (L-sit) [2,5]
• Skins [3,7]
• Meathook-to-meathook [7,10]
• M&Ms [3]

Skills

• Arabesque (w/ spin + roll) + Kneeling banded press [9]   x 1-3
• Figure 4 climb ( + needle drop) OR wrist wrap climb + trap release x 2
• Banded RMH [2,3]  x 2
• continuous front flip + anterior shoulder smash x 2
• Hip roll +  C-rolls [10] x 2
• Cartwheel to MH OR 1-arm handstand w/strap OR Band assisted MH drags [3,5] x 2
• Straddle support twist [3,5] +  Ironman twists [5] x 2
• Beats

Warm-up

• Aloha Prep [1]
• Roll on a ball/roller and find some shit [5 min]
• Needle pike [10]
• Pull-up (L-sit) [2,5]
• Skins [3,7]
• Meathook-to-meathook [7,10]
• M&Ms [3]

Skills

• Roll-up , skin the cross, roll-up from support + Anterior shoulder smash x 2-3
• 1-arm spin to MH (w/ band)+ Kneeling banded press [9] x 2
• Press to Handstand + diagram over head release [5] +Banded spinal segmentation [10] x 2
• Knee roll + straps front split [30 sec/side] x 2-3
• Banded RMH [2,3] + 1-arm pull to RMH x 2
• Straddle support twist [3,5] +  Ironman twists [5] x 2

Conditioning

10 minutes of:

• 5 Pull-ups
• 10 push ups
• 20 walking lunges

Warm-up

• Aloha Prep [1]
• Roll on a ball/roller and find some shit [5 min]
• Needle pike [10]
• Pull-up (L-sit) [2,5]
• Skins [3,7]
• Meathook-to-meathook [7,10]
• M&Ms [3]

Skills

• Arabesque  + Hinge row [5,9]  x 1-3
• Caro reverse meathook + lunge thoracic twist [5] x 2
• Straddle support twist [3,5] +  Ironman twists [5] x 2
• Banded spinal segmentation [10] + False grip needle pull-ups [5] (back-up rise ) x 2-3
• Roll-up , skin the cross, roll-up from support + Anterior shoulder smash x 2-3

Conditioning

3 rounds of:

• Beats [10]
• Meathook drags [3,5]
• Lever tick-tocks [3,5]