Month: October 2019

Meathook

• Thoracic flow x 2
  • Diver bombers [4]
  • Bear twist [8]
  • Squat twist [8]
  • Prone swimmers [4]
• Inch worm with shoulder tap [10] + Seated meathook stretch [3,5] x 2
• Armbar [60, 90 sec] + Needle pike [7,11] +Russian twist [16,20] x 2
• Iaidos [8,10] + (Banded) Meathook to meathook [6,10] x 3
• Supine meathook pulls [6,10] + Jefferson curls [5] x 2-3
• 1/2M&Ms [2,4] + Thoracic wall rotation with yoga block [3,5 x 3 sec hold] x 2-3
• Angled Pistons [8,16] + Prone cuban hold [2×20 sec] x 3
• Incline row ladder (pick an appropriate height). Go to failure, all sets must be unbroken. Pick an appropriate starting number of reps, aim for around 6-10 sets total
  • n Incline rows + rest 1 min
  • n+1 Incline rows + rest 1 min
  • n+2 Incline rows + rest 1 min
  • …

Mobility/rehab

• Teres roll out
• Capsule stretch
• Serratus roll out
• Seated pike stretch
• Peanut thoracic
• Aloha one side hang

Meathook

• Plank series [10 reps, 10 sec, 10 rep, 10 sec] + Seated meathook stretch [5,8] x 3
• Swim clubbers [5,8] + Needle pike [7,11] +Russian twist [16,20] x 2
• Capsule stretch [60,120 sec] + (Banded) Meathook to meathook [6,10] x 3
• Supine meathook pulls [6,10] + Jefferson curls [5] x 2-3
• 1/2M&Ms [2,4] + Thoracic wall rotation with yoga block [3,5 x 3 sec hold] x 2-3
• (Angled) Pistons [8,16] + Iaidos [8,16] x 3
• Pull-up ladder (use a band assist if you max pull-ups is less than 5). Go to failure, all sets must be unbroken.
  • 1 pull-up + rest 1 min
  • 2 pull-up + rest 1 min
  • 3 pull-up + rest 1 min
  • …

Levers

• pi/4 Backlever [1,2 min] + Dowel Extension [max time] x 2
• Plank rocks [5,7] + Bear twists [20]  x 3
• Jefferson curls [7r + 30 sec hold] + Press to skin/skin [3,7] x 3
• Gut smash [1 min] + Partial (Tuck) Milkshakers [7,15] x 3
• Skin the Cat (w/ spot) [3,5] + Prone cuban hold [2 x 20 sec] x 2-3
• Lever Tick-Tocks (Banded) [3,5] x 0-2

Conditioning

5 rounds:

• Toes to straps OR Knees to Elbow OR Twist Mountain Climbers [max in 1 min]
• 1 min rest
• Meathook to Meathook OR needle pull-up [max 1 min]
• 1 min rest

Mobility

• Infraspinatus pin&stretch [15]
• Serratus roll-out [5,7]
• Peanut spinal erector pin&stretch [5r x 3 different positions on thoracic]
• Tom Merrick overhead routine (https://www.youtube.com/watch?v=6XSWhXMzDPU)
  • Upright bandflow [10r] x 1-2
  • Banded rotators [10r] x 1-2
  • Kneeling table top [30 s] x 1-2
  • Butcher’s block [10r + 10 s] x 2
  • Hanging cobra (center, left and right) [30 s] x 1-2
  • Wall slides [10r] x 1-2
  • Kneeling arm lifts ([10 s hold + 5 s rest] x 3) x 1-2

Hooks & Switches

[Floating] – These exercises are meant to be done at any point in the programming. Do it when you feel ready. 

• [Float] = Capsule stretch [60 sec] + switch practice (hook switch if new) x 2-3
• Plank series [10 reps, 10 sec, 10 rep, 10 sec] + Seated meathook stretch [5,8] x 3
• Meathook band flow + Needle pike [7,11] + (legs together) Meathook to meathook [10] x 2
• Needle pull-ups [80% effort] + Needle to reverse meathook (w/ spot) [2,4] x 2-3
• Serratus roll-out [5,8] + Meathook to needle (w/ spot) [3,7] x 2-4
• Swim clubbers [5,8] + (spin) invert pike to reverse meathook [max time] x 3
• (Angled) Pistons [8,16] + Iaidos [8,16] x 3
• Pull-up ladder. Go to failure, all sets must be unbroken.
  • 5 pull-up + rest 1 min
  • 6 pull-up + rest 1 min
  • 7 pull-up + rest

Levers

• pi/4 Backlever [1,2 min] + Dowel Extension [max time] x 2
• Plank rocks [5,7] + skin the cat [5] x 3
• Prone straddle hold on bench [1 min] + (Partner spot) Backlever pulls [5] x 3
• Gut smash [1 min] + Milkshakers [7,15] x 3
• Cobra Stretch [30,60 sec] + Lever Tick-Tocks (Partner spot) [3,5] x 3
• German hang [4×50% max time] + Lock-off [4×50% max time]

Conditioning

5 rounds:

• Toes to straps OR Knees to Elbow OR Twist Mountain Climbers [max in 1 min]
• 1 min rest
• Meathook to Meathook OR needle pull-up [max 1 min]
• 1 min rest

Mobility

• Infraspinatus pin&stretch [15]
• Serratus roll-out [5,7]
• Peanut spinal erector pin&stretch [5r x 3 different positions on thoracic]
• Tom Merrick overhead routine (https://www.youtube.com/watch?v=6XSWhXMzDPU)
  • Upright bandflow [10r] x 1-2
  • Banded rotators [10r] x 1-2
  • Kneeling table top [30 s] x 1-2
  • Butcher’s block [10r + 10 s] x 2
  • Hanging cobra (center, left and right) [30 s] x 1-2
  • Wall slides [10r] x 1-2
  • Kneeling arm lifts ([10 s hold + 5 s rest] x 3) x 1-2

Hooks & Switches

[Floating] – These exercises are meant to be done at any point in the programming. Do it when you feel ready. 

• [Float] = Capsule stretch [60 sec] + switch practice (hook switch if new) x 2-3
• Thoracic flow x 2
  • Diver bombers [4]
  • Bear twist [8]
  • Squat twist [8]
  • Prone swimmers [4]
  • Inch worm with shoulder tap [10] + Seated meathook stretch [3,5] x 2
• Meathook band flow + Needle pike [7,11] + (legs low) Meathook to meathook [10] x 2
• Skin the cat (pull from hanging L-sit) [4,7] + Needle to reverse meathook (w/ spot) [2,4] x 2-3
• Serratus roll-out [5,8] + Meathook to needle (w/ spot) [3,7] x 2-4
• Armbar [90,120 sec] + (spin) invert pike to reverse meathook [max time] x 3
• Angled Pistons [8,16] + Iaidos [8,16] x 3
• Incline row OR pull-up ladder (pick an appropriate height). Go to failure, all sets must be unbroken. Pick an appropriate starting number of reps, aim for around 6-10 sets total
  • n Incline rows + rest 1 min
  • n+1 Incline rows + rest 1 min
  • n+2 Incline rows + rest 1 min
  • …

Mobility/rehab

• Teres roll out
• Capsule stretch
• Serratus roll out
• Seated pike stretch
• Peanut thoracic
• Aloha one side hang