Month: December 2018

Pull-up/Muscle-up

• Incline row [5,10] + Isometric dowel extension [30,45]  x 3
• Prone pec stretch (½ FF) + Dips (or bench dips)[5,10] x 3
• Prone shoulder hinges [3,5]  + Ground support muscle-up [3,4] x 2
• Wrist push-up [10] +Negative pull-up (w/ wrist wrap) [5] x2-3

Nutcracker/Halfmoon

• Armbar [90 sec]  + Nutcracker-2-buttcracker [3] x 2
• Seated straddle bounce (½ FF) + Straddle V-ups [6,8] x 3
• Dislocates [10] + Banded frontlever tuck [max time] x 2
• Weighted Halos [5] + Assisted Nutcracker practice x 3

Meathook

• Server external rotation [6,8 x 10 sec hold] + Seated Russian twist [10] x 3
• Side plank [30, 60 sec] + Iaidos [5,7] x 2-3
• Meathook switches [3,5] (w/ band ) + Tabletop thoracic twist [5] x 3
• Capsule stretch (FF) x 1-2

Half arabesque

• Pain potty [10] + Needle rotations [5,10] x 3
• Reverse chicken wing [max time] + Half straddle needle pull-up [5] x 2
• Scap clocks [2,4] + ½-½ arabesque pull [3,5] x 2
• Half-arabesque practice + Hinge row [5,7] x 2-3

Half arabesque

• Reverse chicken wing [max time] + Half straddle needle pull-up [3,5 x 3 sec hold] x 2
• Side leg lifts [5×5 sec hold] + Wide grip lock-off [5×5 sec] x 2
• Scap clocks [2,4] + ½-½ arabesque pull [3,5] x 2
• Half-arabesque practice + Hinge row [5,7] x 2-3

L-sit

• Armbar [90 sec] + Hollow body sit-ups [10] x 2
• Wrist push-ups [10] + Stall bar L-sit lifts [5,10] x 2
• Clavicle softner [1 min] + Double fondas [5 x 5 sec]  x 2
• Banded pigeon [FF] + L-sit support [max] x 4

Back Balance+Archer

• Prone straddle raises [7,10] + Ground press to Back Balance [2,3] x 2-3
• Back Balance twist on block [2,4] + ½ support planche [max,30 sec]x 2-3
• Swim clubbers [5] + Back Balance switch prep OR back balance x 3
• Plank rock [5] + Back balance to front balance x 2
• Archer practice OR archer switches [5] x 3

Swinging

• German hang [80% max time] + straps front flip [3,5] x 3
• Banded supine handstand (½ FF) + Big swings [10] x 2
• Serratus roll-out [7] + Big swing skins [3] x 2
• Big swing arabesques

Conditioning

• 10 rounds:
  • 5 Kness to Elbows
  • 1 min rest
  • 10 push up
  • 1 min rest

Continous back rolls

• Banded spinal segmentation [10] + False grip needle pull-ups [5] x 2-3
• Wall rollers [10] + Bent arm forward support [5×3 sec] x 2
• False grip crushers [10] + Tuck support to invert tuck [2,5] x 2-3
• External rot push-ups [5,10] + Support planche to bent-arm planche [3,5] x 2

Swings

• Standing dislocates [10] + Static hang w/ turn out [max time] x 2
• Prone inlocates [10] + Straps shoulder flexion (½ FF) x 2
• Prone dislocates [10] + Hanging inlocates [5,10] x 2
• Static swing practice

Continuous back rolls

• False grip crushers + wrist wrap invert pike pull-ups [5] x 2-3
• Hollow body hold [45,60 sec] + Support to needle [2,4] x 2-3
• Server external rotation [10×10 sec] + External rot push-ups [5,10] x 3
• Bent-arm support planche [max] + Needle-Felch [1,3]
• Continuous back roll practice

Back Balance+ archer

• Armbar [2 min] + Scap push-ups [15] x 2
• Wrist push-ups [10]  + Stall bar planche (w/ band) [max] x 2
• Cross pull-outs [3,5] + Archer step downs [1,2] x 2-3
• Back balance to front balance + back balance (switches) x 3
• Archer wrap from front balance (w/ spin) [3] x 2