Month: September 2018

Half arabesque

• Pain potty [10] + Needle rotations [5,10] x 2
• Scap clocks [2,4] + Half straddle needle pull-up [5] x 3
• External server rotations [8×8 sec hold] + block ½-½ arabesque pull [5] x 4

Pistons

• Negative knees to elbows [3,10] + Jefferson curl [5] x 3
• Pistons [5,10] + supine divers [5,7] x 4

Pull-up

• Pain potty [10] + Horizontal row [5,10] x 2-3
• Clavicle softener [1 min] + Arch ups [5,7] x 3
• Peanut rhomboid [1 min]  + Negative PU (cluster) [5,10] x 3

Half arabesque

• Scaption press (FF) + Needle-pikes [10] x 2
• External server rotations [8×8 sec hold] + Half straddle needle pull-up [5] x 3
• Banded face pull [10] + ½-½ arabesque pull [5] x 2-4

Pistons

• Knees to elbows [3,10] + Jefferson curl [5] x 2
• Pistons [5,10] + Supine banded pull downs [5,10] x 4

Half arabesque

• Isometric middle split [2 min] + Isometric Needle pull-up [5,10 x 5 sec hold] x 2-3
• ½ Cuban rotations [8,10] + Low horizontal row [5,10] x 2
• Banded face pull [10] +  ½-½ arabesque pull [5] x 2-4
• Half Arabesque practice

Pull-up

• 90 degree (or less) lock-off [max time] + scap push up [10] x 5

Piston

• Knees to elbows [3,10] + Jefferson curl [5] x 2
• Pistons [5,10] + kneeling lunge FF x 4

Meathook

• Weighted skiers [5,7] + Iaidos [5,7] x 3
• Meathook switches [3,5] (w/ band ) + Thoracic wall rotation [5] x 3
• Elbow side plank twist [4,6] + Serratus foam roll [5] x 3

Support cross

• Hinge row [6,8] + prone swimmers [3] x 2
• Bench L-sit cross [3 x 10 sec] + Armbars [60 sec] x 2
• Support-cross [2 x 10 sec] + plank cross-over walk [10] x 2

Support cross

• Armbars [60 sec] + plank cross-over walk [10] x 2
• T lift-offs [5,7] + Support press [10] x 3
• External server rotations [10] + L-sit support [30 sec total] x 3

Skin

• Isometric dowel ext. w/ block [45 sec] + Kneeling German hang [30, 90 sec] x 2
• Jefferson Curl [4,6] + Press to skin [4,6] x 3
• Prone swimmers [3,4] + clavicle softener [1 min] x 2-3
• Banded spinal segmentation [10] + Skin (w/ spot) [3,6]  x 2-3

Knee rolls

• Standing hip glides [10] +  MH to 1-arm-1-foot OR Tension foot mount x 2
• Single leg squat [5] + Box climb [5] x 2
• Single arm scap pulls [10,15] + Negative legless rope climb [1] x 3
• Knee roll practice + Straps Bboy flares

Kalashnikov

• Shoulder internal rotation (FF) + Archer switches [5] x 2
• Swim clubbers [5] + Floor Kalash hold [30,60 sec] x 2
• Banded quadaKalash pulls [10] + Partial Kalash tick-tock [3] x 2
• Childs lat stretch (FF) + 1-arm pull-up (w/ counter weight) [5]

Kalashnikov

• Childs lat stretch (FF) + 1-arm lock-off [max] x 2
• Banded quadraKalash pulls [10] + 1-arm pull-up (w/ counter weight) [3,5] x 4
• Standing swim clubber (weighted) [5] + Kalash tick tocks (low to ground) [2,3] x 2
• Kalashnikov practice

Arabesque (roll)

• Roman Cubans [7,10] + Half straddle needle pull-ups [5 x 3 sec hold] x 4
• Banded chicken wings [10] + Korean dips [3,7] x 2
• Korean l-sit ¼ press to handstand [5] + ½-½ arabesque pulls [3,5] x 2
• Arabesque (Or roll) practice

Muscle-up

• Banded chicken wings [10] + Rings support [80% of max time] x 2
• Incline row (w/ wrist wrap) [5,10] +  Prone shoulder hinges [5] x 1-3
• Ground support muscle-up OR Negative muscle-up [3,5]  + Dowel crucifix (FF) x 2
• MH pull into wrist wrap + Pain potty [10] x 2
• Lock-off (w/ wrap) [1,3 min total] + 3 Dips per break on lock-off

Meathook

• Capsule stretch (FF) + Twist mountain climbers [30,40] x 2
• External server rotations [8×8 sec hold] +  Grounded meathook pull [1,10] x 3
• Armbar [1 min] + MH drags [3,5] x 2
• Meathook flairs

Levers

• Supine banded pull downs [5,10] + Knees to elbows [5,15] x 3
• Maxells [5] + Static backlever [85% max effort] x 3
• Gut smash [1 min] + Static frontlever [85% max effort] x 3
• Peanut rhomboid [10] + Lever tick tocks [5] x 2

Muscle-up

• Banded chicken wings [10] +Hinge row [5,10] x 2
• Incline row (w/ wrist wrap) [5,10] +  Prone shoulder hinges [5] x 1-3
• Ground support muscle-up OR Negative muscle-up [3,5]  + Dowel crucifix (FF) x 2
• Isometric half lock-off (w/ wrist wrap) [max time] + Pain potty [10] x 2-4

Levers

• Prone banded pull downs [5,7] + Supine banded pull downs [5,7]  x 2-3
• Heavy band backlever pulls [2,5] + Heavy band frontlever pulls [2,5] x 2-3
• Flatback skin [5] + Kness to wrists [5,10] x 3

Meathook

• Capsule stretch (FF) + Twist mountain climbers [30,40] x 2
• Supine server holds [10x10sec] + M&Ms [2,3] x 2
• Armbar [1 min] + Meathook to 1 (or 2) arm needle [5] x 3
• Meathook flares