Month: January 2018

Half Moon + Half Arabesque

• Needle rotations [4×5 sec hold] + Thoracic wall rotations [5×5 sec hold] x 2-3
• Half-moon (*w/ spin)  [3,5] + MacKenzies [90 sec] x 2
• ½-½ arabesque pulls [5] + Swim clubbers [3] x 2
• Half Arabesque practice

Support-cross

• Arch-ups [6,8] + T-lifts off [5,7] x 2
• Support-cross flys [4,6] + Anterior shoulder smash x 2-4
• Incline cross fly (rings) [3,5] + Supine cubans [8] x 2
• Milkshaker [10] OR tuckrock [15] + Armbar [45 sec] x 4

Sequence

• Spin ->  Half-moon -> Figure 4 climb -> Half-arabesque -> Invert pike -> drop -> vertical split -> MH

Levers

• Knees to elbows [5,15] + 2-arm weighted divers [7,9] x 2-3
• *Backlever pulls (Banded) [3,5] + Skin the cats [3,5] x 2-3
• Tuck Milkshaker [6,10] + Belt openers [5,10] x 2-3
• Static backlever (band) [max time] + Static frontlever (band) [max time] + Gut smash

Pull-up/Muscle-up

• Horizontal row [5,15] + wall rollers [5] x 2
• Hinge row [7,15] + Supine cubans [7,10] x 2-3
• (Negative) pull-up (w/ wrap) [max] + Dip (rings) [max] x 2-3
• Static Arch up hold [max] + Peanut sleepers [10] x 1-3

Reverse Meathook

• Swim clubbers [3] + Thoracic wall twist [5] x 2
• Ground RMH hold [5-10 breaths] + Sideway lunge lean [10 breaths] x 2
• Needle lower to RMH tick-tocks [3,6] + Fat-chin neck circles [10] x 2-3
• Caro RMH [2,4] +Windmills [5,7] x 2
• RMH static hold practice + Peanut Rhomboid [10]

Muscle-up

• Support (w/ turn out on rings) + Table-rock [10] x 2
• Dips (rings) [4,7] + Swim clubbers [3] x 2
• Negative Muscle-up [3,5]+ Prone shoulder hinges [3,4] x 2
• Figure-4 climb to Muscle-up + Pec minor release x 2
• Muscle Up practice

Sequence

Pre-set BB -> Hock top leg -> BB -> FB ->MH -> Nutcracker -> Vertical split

Roll-ups

• Arch-ups [6,8] + T-lifts off [5,7] x 2
• Incline cross flys (rings) [3,7] + Supine Cubans [8] x 2
• Invert tuck cross fly [3,6] + Scap clocks [2,3] x 2
• Roll-up practice + Glute smash  

Levers

• Front lever pulls  [5,15] + 2-arm weighted divers [7,9] x 2-3
• *Backlever pulls (Banded) [3,5] + Skin the cats [3,5] x 2-3
• Milkshakers [6,10] + Belt openers [5,10] x 2-3
• Static backlever (band) [max time] + Static frontlever (band) [max time] + Gut smash

* Do with a wrist wrap if too easy

This is the new and improved streamlined warm-up! Think of this as getting your bases covered for getting your body ready to do some straps. However, as usual, you should add any individual warm-up exercise that you need to work on, which will be found in the Foundation section.

Prep

• Redeemers [20]
• Aloha Prep Sequence [1]
• Fist Peng [5]
• Cuban Rotation [8]