Month: November 2019

Meathook

• Thoracic flow x 2
  • Diver bombers [4]
  • Bear twist [8]
  • Squat twist [8]
  • Prone swimmers [4]
• Russian Twist [16,20]+ Seated meathook stretch [3,5] x 2
• Weighted nutcracker divers [7,10] + Nutcracker practice x 2-3
• Capsule stretch [60 sec]+ (Band/spot) Meathook to meathook [6,10] x 3
• (Tuck) Supine wipers [6,12/per side] + Jefferson curls [5] x 3
• 1/2M&Ms [2,4] + Rockarts rotations [3,5 x 3 sec hold] x 2-3
• Pistons [8,16] + Prone cuban hold [2×20 sec] x 2-3
• Legless rope climb [1] + Rest [1 min] x 5

Mobility/rehab

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

Levers

• Activation (no rest between sets):
  • Push-up [4,8] + Pull-up (negative) [4,8] x 2
• pi/4 Backlever [1,2 min] + Iaidos [10] x 2
• Single leg bridges [10,15] + Partial (Tuck) Milkshakers [7,15] x 3
• Banded backlever pulls [3,5] + Pec minor release x 3
• Banded Frontlever pulls [3,5] + Gut smash x 3
• Prone bench press [5,7] + Dragonflies [4,6] x 2-3
• Jefferson curls [7r + 30 sec hold] + Press to skin/skin [3,7] x 3
• Xiaopeng [3,5] + Prone cuban hold [2 x 20 sec] x 2-3

Conditioning

5 rounds:

• Toes to straps OR Knees to Elbow OR Pistons 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

Levers

• Activation (no rest between sets):
  • Push-up [4,8] + Squat+ [8,16] x 3
• pi/4 Backlever [1,2 min] + (Weighted) Xiaopengs [3,5] x 2
• Single leg (straddle) bridges [10,15] + Partial (Tuck) Milkshakers [7,15] x 3
• Banded backlever pulls [3,5] + Clavicle softener +Banded Frontlever pulls [3,5] + Gut smash x 3
• Prone straddle hold on bench [30,45 sec] + Pistons [4,8] x 2-3
• Jefferson curls [7r + 30 sec hold] + Press to skin/skin [3,7] x 3
• Iaidos [10] + Plank shoulder touches [8,16 sec] x 2-3
• Banded lever tick-tocks [3,5] + Pec minor release x 0-2

Conditioning

5 rounds:

• Toes to straps OR Knees to Elbow OR Pistons 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

Levers

• Activation (no rest between sets):
  • Push-up [4,8] + Pull-up (negative) [4,8] x 2
• pi/4 Backlever [1,2 min] + Iaidos [10] + L-sit skins [5] x 2
• Single leg bridges [10,15] + Milkshakers [7,15] x 3
• Banded backlever pulls [3,5] + Pec minor release x 3
• Banded Frontlever pulls [3,5] + Gut smash x 3
• Prone straddle hold on bench [30,45 sec] + Dragonflies [4,6] x 2-3
• Xiaopeng [3,5] + Prone cuban hold [2 x 20 sec] x 2-3
• Banded lever tick-tocks [3,5] + Clavicle softener x 0-2

Conditioning

5 rounds:

• Toes to straps OR Knees to Elbow OR Pistons 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] + high/hook switch practice x 3
• Thoracic flow x 2
  • Diver bombers [4]
  • Bear twist [8]
  • Squat twist [8]
  • Prone swimmers [4]
• (Tuck) Supine wipers [6,12/per side]+ Seated meathook stretch [3,5] x 3
• Meathook band flow + Needle pike [7,11] + (legs low, soft hand spot) Meathook to meathook [10] x 2
•  RMH (bench) pulls [5,7 x 2 sec hold] + Needle to reverse meathook (w/ spot) [2,4] x 2-3
• Serratus roll-out [5,8] + Meathook/Invert pike to RMH (w/ spot) [3,7] x 2-4
• Angled Pistons [8,16] + Iaidos [8,16] x 2-3
• Armbar [90,120 sec] + Caro RMH [2,3] x 3
• Legless rope climb [1] + Rest [1 min] x 5

Mobility/rehab

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

Levers

• Activation (no rest between sets):
  • Push-up [4,8] + Squat+ [8,16] x 3
• pi/4 Backlever [1,2 min] + (Weighted) Xiaopeng [3,5]  + (L-sit) flatback skins [5] x 2
• Single leg (straddle) bridges [10,15] + Milkshakers [7,15] x 3
• (Banded) backlever pulls [3,5] + Clavicle softener +(Banded) Frontlever pulls [3,5] + Gut smash x 3
• Prone straddle hold on bench [30,45 sec] + Pistons [6,12] x 2-3
• Iaidos [10] + Plank shoulder touches [8,16 sec] x 2-3
• (Banded) lever tick-tocks [3,5] + Clavicle softener x 0-2

Conditioning

5 rounds:

• Toes to straps OR Knees to Elbow OR Pistons 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