Month: April 2018

Prep

• Redeemers [20]
• Aloha Prep Sequence [1]
• Roller Pengs [5]
• Cuban Rotation [8]
• Embrazy Fondas [5]

Reverse Meathook

• Single arm hang [20,60 sec] + Meathook drags [3,5] x 2
• KB sleepers [4×4 sec holds] + Needle lower to RMH (lower to skin) [2,3] x 2-3
• Bent press [4,6] + Partial pull to RMH (3,5) x 2
• Anterior shoulder smash [30 sec] + Caro RMH [2,3] OR Static RMH hold x 2

Levers

• Barbell Roll (Band Assisted) [4,7] + Superman Hold [4×10 sec] x 2
• Isometric backlever hold [70% max effort] + Maxells [5] x 2-10 (not a typo)
• Isometric frontlever hold [70% max effort] + Cuban rotations [5] x 2-10(still not a typo)

 

Prep

• Redeemers [20]
• Aloha Prep Sequence [1]
• Roller Pengs [5]
• Cuban Rotation [8]
• Embrazy Fondas [5]

Levers

• Prone bench press [5] + Superman Hold [4×10 sec] x 2
• Swim clubbers [3,4] +Flat back skin [3,5] x 2
• KB Halo [5] + Milkshakers [3,10] x 2
• Pain potty [10] + Lever tic-tocs (banded) [3,5]  x 3

Roll-ups

• Clavicle softener + L-sit support cross [80% effort] x 2
• Serratus roll-out [5] + Invert bench manna [3,7] OR Invert tuck cross fly [3,7] x 2-3
• Banded spinal segmentation [8,12] + Roll-up forward press  [3,7] OR Roll-up ladder x 3

Prep

• Redeemers [20]
• Aloha Prep Sequence [1]
• Roller Pengs [5]
• Cuban Rotation [8]
• Embrazy Fondas OR Wall Fondas [5]

Roll-ups

• Banded spinal segmentation [8,12]  + L-sit support cross fly [4,7] x 2
• Hinge row [5,12] + weighted skins OR  Invert bench manna [3,7] x 2
• Anterior shoulder smash OR Clavicle softener + Roll-up forward press OR Single roll-up [3,7] x 2-3
• Redeemers [25] + Hollow body tuck rock [30,60] OR Invert tuck cross fly [3,7]  OR Big unwinds x 2-3

Reverse Meathook

• Single arm grooves [5,8] + Meathook drags [3,5] OR Meathook to Nutcracker [3,7] x 2
• KB sleepers (PAIL/RAILS 4 sec each) [7,9] + Needle lower to RMH (lower to skin) [2,3] x 2-3
• Thoracic rows [10,15] OR Bent press [4,6] + Caro RMH [2,3] OR Static RMH hold x 2
• Armbar [1 min] + Partial pull to RMH (3,5) x 2

Prep

• Redeemers [20]
• Aloha Prep Sequence [1]
• Roller Pengs [5]
• Cuban Rotation [8]
• Wall Fondas [5]

Roll-ups

• L-sit support cross [80% effort] + Weighted skins [3,5] x 2
• Invert bench manna [3,7] + Hinge row [5,12] x 2-3
• Roll-up forward press  [3,7] OR Single roll-up [3,7] + Banded spinal segmentation [8,12] + Partner supine cubans [5,10]  x 2-3

Reverse Meathook

• Swim clubbers [3,5] + Meathook to Nutcracker [3,7]  x 2
• Thoracic rows [10,15] + Caro RMH [2,4] x 2
• Needle lower to RMH [2,4] + Armbar [1 min] x 2-3
• Reverse meathook [max time] + Sideways lunge lean [10 breaths] x 2-3

 

Hip Rolls

• Front Balance + Wrist Push-up [10] x 1-2
• Hip Roll Support + Isometric Middle Splits [2 min] x 1-2
• Hip Roll Rocks + Barrel Roll [6,10] x 1-2
• Hip Roll (Partner Assist) + Leg Swings [10] x 1-2

Levers

• Barbell Roll (Band Assisted) [4,7] + Superman Hold [4×10 sec] x 2
• Frontlever (Band Assisted) [3,5] + Gut Smash [1 min] x 2
• Backlever (Band Assisted) [3,5] + Plank Drags  [5] x 2
• Lever tic-toc [3,5] + Anterior shoulder smash [1 min] x 1-2