Month: December 2019

Handstand

• Activation (no rest between sets):
  • Plank shoulder taps [8,16] + Squat+ [8,16] x 3
• L-sit butt slides [8,16] + Armbar [60,90 sec] x 2-3
• Straps L-sit hold [max time]+ Prone arm lifts [5×3 sec] x 2-3
• 1/4 handstand push-up [3,7] + A-frame [60,90 sec] x 2-3
• Tempo butt-ups [3,5] + Double Fondas [5×3 sec] x 2-3
• Straps press to Handstand practice x 0-3
• Weighted reverse lunges [20] + pigeon stretch [45 sec] x 5

Arabesque

• banded chicken wing [5] + needle pull-up [5] x 3
• Prone cuban hold [3×15 sec] + 1/2-1/2 arabesque pulls [3,5] x 2
• Prone shoulder hinges +Half arabesque [2,3] x 3
• 1-arm starfish rows [5]+ Ring Dips [3,7] x 3
• Hinge rows [8,16] + Single wrist-wrap arabesque [1,2] x 2

Conditioning

For time:

• 10 zercher squat
• 30 push-ups
• 10 zercher squat
• 20 pistons
• 10 zercher squat
• 10 skin the cat

Straps-handstand

• Activation (no rest between sets):
  • Plank shoulder taps [8,16] + Jumping Lunge [8,16] x 3
• L-sit butt slides [8,16] + Armbar [60,90 sec] x 2-3
• Ground assist Butt-ups [4,6] + Scap Push-ups [15] x 3
• 1/4 Handstand Push-up [3,7] + A-frame [60,90 sec] x 2-3
• Straps L-sit hold [max time]+ Prone 1-arm lifts [5×3 sec] x 2-3
• Ground assist hop to straps-handstand [1,2] + Press to Tripod headstand [3,5] x 2-3
• Tempo butt-ups [3,5] + Double Fondas [5×3 sec] x 2-3
• Straps-handstand practice + pigeon stretch [45 sec] x 1-3

Conditioning

• 40 Meathook to meathook
• 10 Zercher squats
• 30 Push-up OR 30 Miniband Push-ups
• 10 Zercher squats
• 20 Pull-ups OR 20 Negative Pull-ups
• 10 Zercher squats
• 10 Burpees

Arabesque roll

• Activation (no rest between sets):
  • Plank shoulder taps [8,16] + Jumping lunge [8,16] x 3
• Prone shoulder hinges +(spin) Half arabesque [2,3] x 2-3
• Prone cuban hold [3×15 sec] +Tripod press to headstand [5] x 2
• Hinge rows [8,16] + Single wrist-wrap arabesque [1,2] x 2
• banded chicken wing [5] + Arabesque roll x 3
• Arabesque (roll) with swing + Anterior shoulder smash 2-3
• 1-arm starfish rows [5]+ Ring Dips [3,7] x 3

Conditioning

For time:

• 10 zercher squat
• 30 push-ups
• 10 zercher squat
• 20 pistons
• 10 zercher squat
• 10 skin the cat

Fleche

• Activation (no rest between sets):
  • Plank shoulder taps [8,16] + Jumping Lunge [8,16] x 3
• L-sit butt slides [8,16] + Armbar [60,90 sec] x 2
• Ground assist hop to straps-handstand [1,2] + Press to Tripod headstand [3,5] x 2
• Double wrap handstand [1] + Gut smash  x 2
• Ground tuck Fleche [max] + Scap push-ups [15] x 2
• Narrow handstand [1] + Prone 1-arm lifts [5×3 sec] x 2
• Ground Fleche Pulls [2,5] + Shoulder smash x 2
• Starfish handstand [1] +  pigeon stretch [45 sec] x 1-2
• Fleche practice x 0-4

Conditioning

• 40 Meathook to meathook
• 10 Zercher squats
• 30 Push-up OR 30 Miniband Push-ups
• 10 Zercher squats
• 20 Pull-ups OR 20 Negative Pull-ups
• 10 Zercher squats
• 10 Burpees

Handstand

• Activation (no rest between sets):
  • Plank shoulder taps [8,16] + Squat+ [8,16] x 3
• L-sit butt slides [8,16] + Armbar [60,90 sec] x 2
• Double wrap handstand [1] + wall walks [5] x 2
• Ground tuck Fleche [max] + scap push-ups [10] x 2
• Narrow handstand [1] + wall walks [5] x 2
• Tuck planche press [2,5] + Shoulder smash x 2
• Starfish handstand [1] + wall walks [5] x 1-2
• Weighted reverse lunges [20] + pigeon stretch [45 sec] x 5