May 2018 – straps sensei

Intermediate: Back Balance/Muscle-up/Arabesque Cycle (week 1 of 4)

Prep

Back Balance

Ground press to Back Balance [2,3] + Glute max raise [5,10]
½ support planche [max,30 sec] + Back Balance twist on block [2,4]
Back Balance switch prep [3,5] + Straddle running man [10]
Back Balance practice (from support planche)

Ring dips [4,10] + prone swimmers [4,6] x 2
Incline rows (w/ wrist wrap) [4,10] + isometric dowel extension (with block) [30,60 sec] x 2-3
Ground support muscle-up [3,5] + Dowel crucifix (PAILS/RAILS: 8 sec /4 sec) [7,10] x 1-2
Isometric Milkshakers (w/ wrist wrap) [4,8] + prone shoulder hinges [4,7] x 2-3
Muscle-up practice [3,5] or Negative muscle-up [3,5]

Intermediate: Back Balance/Muscle-up/Arabesque Cycle (week 2 of 4)

Prep

RIng dips [4,10] OR Support (rings) [max] + Dumbbell horizontal prone rows [7,9] x 2
Wrist wrap Pull-up [5,7] OR Wrist wrap hang [max,1 min] + Isometric tabletop hold [max, 1 min] x 2-3
Ground support MU [3,5] + Prone double cubans [6,9] x 2
Block assisted negative MU [3,5] OR Negative MU (blcok spot) OR [3,5] OR Muscle ups [3,5] x 2

Asymmetric needle pull-up [4,6] + Miniband sphinx arm lifts [5,7] x 1-2
½-½ arabesque pulls [3,5] + Single arm prone DB rows [4,6] x 1-2
½ arabesque cubans [3,6] + Kettlebell sleepers (PAIL/RAILS 4 sec each) [7,9] x 1-2
Asymmetric dip [3,6] OR Asymmetric MU [3,6] OR arabesque practice x 2-3

Intermediate: Back Balance/Muscle-up/Arabesque Cycle (week 3 of 4)

Prep

External rotation pull-aparts [10] + Wide grip row [5,7] OR Hinge row [5,9] x 2
Single arm prone DB rows [4,6] + Dips [max] OR Ring dips [max] OR Support (rings) [max] x 2
Peanut sleepers [10,15] + ½-½ arabesque pull [3,5] x 1-2
Prone shoulder hinges [3,5] + ½ arabesque cubans [3,6] [7,9] x 1-2
Arabesque practice x 1-3

Back Balance

Single arm cross press out [3,5] + Support swing [5,7] x 1-2
Lunge thoracic twist (PAILS/RAILS->8/4 sec) [5] + Ground press to Back Balance [2,3] x 1-2
Straddle running man [10] + Single arm straddle planche switches [3,5] x 2
Back Balance practice OR Clamshell swings x 2-3