Month: October 2018

Footstraps

• Feet in straps: straps behind neck + One leg balance (eyes closed) [1 min] x 2
• Feet in straps: 1-arm grab + Wall hamstring stretch (FF) x 2
• Straps front split [30,90 sec] + Dumbbell walking lunge [30 steps] x 2
• Bent leg lunge balance + Prone hip glides [5] x 2

Pull-up/Muscle-up

• Incline row [5,10] +  Dips (ring or straps) [4,10]  x 3
• Isometric Milkshakers [3,8] x 3 sec hold  + prone shoulder hinges [3,5] x 2
• Dowel crucifix (FF) [7,10] + Ground support muscle-up [3,5]  x 2
• Arch-ups [6,8] OR negative pull-ups [5×5 sec] + Belt opener [3] x 2-3

Skin

• Kneeling German hang [1 min] + Jefferson curl [5]  x 2
• Anterior shoulder smash [1 min] + Hollow body sit-ups [7,10]  x 2
• Prone swimmers [5] + Press to skin [5] x 2-3
• Table rocks [10] + Skin (w/ spot) [5] x 3

Meathook

• Meathook bandflow [3,5] + Weighted skiers [5,7] x 3
• Meathook-2-meathook [3,5] (w/ band ) + Iaidos [7,9] x 3
• Scap push-ups [15] + Grounded meathook pull [3,5]  x 3
• Armbars [60 sec] + Static meathook (w/ band) [80% max time]  x 2

Meathook

• Thoracic wall rotation [5×5 sec] + Chinese meathook pulls [4,6] x 2
• Scap push-ups [15] + Grounded meathook pull [3,5]  x 3
• Seated russian twist [8,12] + Capsule stretch [30 sec] x 4
• Serratus foam roll [5] + Meathook-2-meathook [3,5] (w/ band) x 2-3

Support cross

• Armbars [60 sec] + plank cross-over walk [10] x 2
• Tricuffs [5] + L-sit support (paralletes) [max time] x 2
• T lift-offs [5,7] + Support press [10] x 3
• External server rotations [10] + Support cross flys [4,6] x 3

Arabesque (roll)

• Meathook bandflow [3,5] + Half-arabesque [3] x 2
• Banded chicken wings [10] + Korean dips [3,7] x 2
• Horizontal row [10] + (Korean)  ¼ press to handstand [5] x 2
• Roman Cubans [7,10] + Russian dips [3,5] x 3
• Arabesque (Or roll) practice

Knee rolls

• Single leg squat [5] + Box climb [5] x 2
• Standing hip glides [10] + ½ knee rolls [3,5] x 2
• Single arm scap pulls [10,15] + Full knee roll (kick out) [1,4]  x 3
• Knee roll practice

Knee rolls

• Prone hip glides [5] + Single strap horizontal row with lock-off [5×5 sec] x 2
• Single leg squat [5] +  ½ knee roll w/ drop and spin x 2
• Single arm scap pulls [10,15] +n+½ knee roll drop  x 4

Kalashnikov

• Tricuffs [5] + Archer switches [5] x 2-3
• Kalash Klub [7] + 1-arm lock-off [80% max] x 2
• Banded quadraKalash pulls [10] + Kalash lowers [3,5] x 2
• Kalashnikov practice + Shoulder internal rotation (FF)

Hip rolls

• Supine Miniband open straddle (5 sec hold) [5,7] + Hip roll support [~20 sec] x 2
• Straddle Barrel roll [10] + Hip Roll Rocks (inner-leg swing) [3,5] x 2-3
• Miniband hip extension arcs [10] + Meathook to uneven pull-up [2,4] x 2
• Hip roll practice

Switches

• Meathook bandflow [5] + pistons [10,15] x 2
• Server external rotations [8,10 x 10 s] + Meathook to needle (straddle-match) [4,7] x 3
• Human flag support press [max time] + Caro RMH [2,3] x 2
• Stick flexion (FF) + Hook switch practice x 2