Month: February 2019

Levers

• Tabletop hold [60 sec] + π/4 backlever [1,2 min] x 2
• Miniband supine straddle [6,10×10 sec] + Knees to elbows/chest [5,10] x 2-3
• Tuck lever tick tocks (banded) [5]+ Gut smash x 3
• Serratus roll out [10] + Tuck rock [5,12] x 3
• Skin [5,7] + crossbody pulls [20] x 2

Muscle-ups (MU)

• Banded dips [5,9] + Prone shoulder hinges [7,9] x 2
• Dowel crucifix (FF) + grounded MU [4,6] x 2
• Horizontal row [7] + rest [1 min] x 5-6
• X-wing [10] + Wrist wrap hang [max] 2

Skin

• Miniband supine straddle [6,10×10 sec] + Negative knees to elbows  [5,10] x 2-3
• X-wings [10] + Banded spinal segmentation [10] x 2-3
• Gut smash [1,2 min] + Banded tuck frontlever pulls [4,6] x 2-3
• Static banded tuck frontlever [max time] + Peanut rhomboid [1 min] x 3

Pull-up

• π/4 backlever [1,2 min] + Isometric dowel ext [30,60 sec]  x 2
• Dowel crucifix (FF) + Prone weighted chicken wing [5×10 sec] x 2
• Partner pull-up ladder  [5] + Dips OR Bench dips [4,8] x 2-3
• Pain potty 2.0 [10] + Ground assisted muscle-ups [3,5] x 2-3
• R.O.Bs [10] + Wrist wrap arch-ups [5,8] x 3

Muscle-ups (MU)

• π/4 backlever [1,2 min] + Prone shoulder hinges [7,9] x 2
• Pain potty 2.0 [10] + Incline lock-off [3,5 x 3 sec] x 3
• Dips [max] + Hinge row OR incline row(w/ wrist wrap)  [5,9] x 3
• Ground assisted MU [5] + Supine server rotations [10 x 10 sec] x 2

Support cross

• Isometric banded cross [10] + Armpit support cross fly L-sit [3×5 sec] x 2
• Armbar [60, 90 sec] + Skin the cross [3,5] x 2-3
• Anterior shoulder smash + plank rock [5] x 2-3
• Elbow support cross fly (w/ band) [5,7] + Hollow body tuck rock [20,30] x 3

Support cross

• T-lift offs [5,7] + Jefferson curl [5,7] x 2
• Swim clubbers [5] + Armpit support cross flys [5,7] x 2
• Invert bench manna [5] + Capsule stretch (½ FF) x 2-3
• Adduction shoulder rolls [7,9] + Banded supine flys [7,9] x 2-3

Levers

• Prone miniband neck raises [5×5 sec] + Reverse barbell Roll (Band Assisted) [4,7] x 2
• Supine banded pull downs [7,9] + π/4 backlever [1,2 min] x 2
• Banded backlever pulls [5] + Prone straddle raises [10] x 3
• Tabletop hold [30 sec, 60 sec] + Partner assisted skin [5] x 3

Frontlever

• Miniband supine straddle [6,10×10 sec] + Knees to wrists [5,10] x 2-3
• Gut smash [1,2 min] + Dragonflys [5,10] x 2-3
• X-wings [10] + Milkshakers [5,12] x 2-3
• Frontlever [max time] + Peanut rhomboid [1 min] x 3

Muscle up

• π/4 backlever [1,2 min] + Isometric dowel ext [30,60 sec]  x 2
• Dowel crucifix (FF) + Prone weighted chicken wing [5×10 sec] x 2
• Wrist wrap pull-ups [5,10] + Dips [4,8] x 2-3
• Pain potty 2.0 [10] + Negative muscle-ups [3,5] x 2-3
• R.O.Bs [10] + Muscle-up practice x 3

Muscle-ups (MU)

• π/4 backlever [1,2 min] + Prone shoulder hinges [7,9] x 2
• Pain potty 2.0 [10] + Single arm L-sit wrist wrap lock-off [3,5 x 3 sec] x 2
• Dips [max] + Hinge row [7,12] x 2
• Negative MU [5] + Supine server rotations [10 x 10 sec] x 2
• Pull-up wrist wraps to MU OR Fig4 to MU

Roll-ups

• Isometric banded cross [10] + support cross fly L-sit [3×5 sec] x 2
• Armbar [90,120 sec] + Skin the cross [3,5] x 2-3
• ¼ forward rolls [3,6] + wide plank rock [5] x 2-3
• ¼ backward rolls [3,6] + Hollow body tuck rock [30] x 2-3
• Roll-up practice OR invert bench manna x 3

Roll-ups

• T-lift offs [5,7] + Jefferson curl [5,7] x 2
• Swim clubbers [5] + L-sit support cross flys [5,7] x 2
• Roll-up practice OR Invert bench manna [5] + Capsule stretch (½ FF) x 2-3
• Adduction shoulder rolls [7,9] + Invert tuck cross flys [3,6] x 2-3

Levers

• Prone miniband neck raises [5×5 sec] + Reverse barbell Roll (Band Assisted) [4,7] x 2
• Supine banded pull downs [7,9] + π/4 backlever [1,2 min] x 2
• Backlever pulls [5] + Prone straddle raises [10] x 3
• Tabletop hold [30 sec, 60 sec] + Flatback skin [5] x 3

Levers

• Tabletop hold [60, 90 sec] + π/4 backlever [ [1,2 min] x 2
• Miniband supine straddle [6,10×10 sec] + Knees to elbows/chest [5,10] x 2-3
• Lever tick tocks (banded) [5] + Gut smash x 3
• Serratus roll out [10] + Milkshakers [5,12] x 3
• Flatback skin [5,7] + crossbody pulls [20] x 2

Muscle-ups (MU)

• Dips [5,9] + Prone shoulder hinges [7,9] x 2
• Dowel crucifix (FF) + MU practice [3,5] x 2
• Horizontal row  (w/ wrap) [10] + rest [1 min] x 5-6
• X-wing [10] + MH wraps to MU OR Fig 4 wraps to MU x 2