Month: February 2020

Meathook/Reverse 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
• Windmills [5,7] + (L-sit)  skins [5,7] x 3
• Prone RMH arm lifts [5,9]+ Needle lower to RMH [2,4] x 3
• Side arch holds [3,5 x 10 sec] + Meathook to meathook [10,20] x 2
• Inverse side arch holds [3,5 x 15 sec]  + Invert pike to RMH [2,4] x 3
• Twisting partner back extensions [10] + Low MH to MH [6,12] x 2

Conditioning

For time:

Complete 200 hundred jumping lunges.
Each time you break do [3,7] straddle V-ups.

Mobility/rehab

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

 

 

Meathook/Reverse Meathook

• Thoracic flow v2.0 x 2
  • Push-up rocks (miniband) [8]
  • Bear twist [8]
  • Squat twist [8]
  • Prone swimmers [4]
• Russian Twist [16,20]+ Seated meathook stretch [3,5] x 2
• Windmills [5,7] + (L-sit)  skins [5,7] x 3
• Prone RMH arm lifts [5,9]+ Needle lower to RMH [2,4] x 3
• Banded TTLs [7,10] + Meathook to meathook [10,20] x 2
• Inverse side arch holds [3,5 x 15 sec]  + Invert pike to RMH [2,4] x 3
• Side partner back extensions [10] + Low MH to MH [6,12] x 2

Conditioning

For time:

Complete 200 hundred jumping lunges.
Each time you break do 3 Supine Nutcrackers.

OR

Complete 150 hundred jumping lunges.
Each time you break do 4 supine nutcrackers.

OR

Complete 100 hundred jumping lunges.
Each time you break do 5 supine nutcrackers.

 

Mobility/rehab

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

 

 

Roll-ups

• L-sit butt slides [10] + Scap push-ups [10×5 sec] x 3
• Skin the cross [3,5] +Banded spinal segmentation [6,9 x 5 sec] x 3
• Planche n’ pike [3,5 x 3,5 sec] + Swim clubbers [5] x 3
• Support cross [3,5 x 3,5 sec] + Capsule stretch [30,60 sec] x 2
• Triangle press [3,5] + Server rotations [8×8 sec]  x 3
• Roll-up practice [1,3] +Gut smash [1 min] x 2-3
• Invert Bench Manna [3,5] +T-lift offs [5,7] + Flatback Skins [5] x 3
• Anterior shoulder smash [30,60 sec] + Infraspinatus pin n’ stretch [30,60 sec] x 2

Conditioning

Complete 66 reps of (depending on proficiency):

• Hand release push-ups
• Push-up with 2 second hold at bottom (use miniband if necessary)

Every time you break up your set of push-ups you must do [1,3] pull-ups (pick a number of pull-ups at the start you think you can stick with.)

Kalashnikov

• Thoracic flow x 2
  • Diver bombers [4]
  • Bear twist [8]
  • Squat twist [8]
  • Prone swimmers [4]
• Dowel Kalash [2×30 sec] + Archer switches [5] x 2-3
• Needle lower to RMH [hold for max time on each side] + Iaidos [10] x 3
• Windmills [5,7] + (L-sit)  skins [5,7] + Inverse side arch holds [3,5 x 15 sec] x 3
• Prone Kalash arm lifts [6,9] + Kalash lowers [3,5] x 2
• Skin to RMH pulls [2,3] + Swim clubbers [5,7] x 3
• Kalashnikov practice + Anterior shoulder smash x 3
• Asymmetric skin (hand wrap) to RMH pulls [2,3] +Armbar [90 sec] x 2

Conditioning

For time:

Complete 200 hundred jumping lunges.
Each time you break do [3,7] straddle V-ups.

Mobility/rehab

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

 

 

Kalashnikov

• Thoracic flow v2.0 x 2
  • Push-up rocks (miniband) [8]
  • Bear twist [8]
  • Squat twist [8]
  • Prone swimmers [4]
• Dowel Kalash [2×30 sec] + Archer switches [5] x 2-3
• Needle lower to RMH [2,3 per side] + Banded TTLs  [7,10] x 3
• Windmills [5,7] + (L-sit)  skins [5,7]
• Inverse side arch holds [3,5 x 15 sec] + Floor Kalash hold [3×5,10 sec]x 3
• Skin to RMH pulls [2,3] + Swim clubbers [5,7] x 3
• Prone Kalash arm lifts [6,9] + Kalash lowers [3,5] x 2
• Kalashnikov practice + Anterior shoulder smash x 3
•  1.5 wrist wrap in RMH -> lower to skin [2,3] +Armbar [90 sec] x 2

Conditioning

For time:

Complete 200 hundred jumping lunges.
Each time you break do 3 Supine Nutcrackers.

OR

Complete 150 hundred jumping lunges.
Each time you break do 4 supine nutcrackers.

OR

Complete 100 hundred jumping lunges.
Each time you break do 5 supine nutcrackers.

 

Mobility/rehab

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

 

 

Roll-ups

• L-sit butt slides [10] + Scap push-ups [10×5 sec] x 3
• Roll-up forward press [3,5 x 3 sec] + Jefferson curl [3x 15 sec]  x 2
• Triangle press [3,5] + Swim clubbers [5] x 3
• Single leg bridge up [8,16] + Roll-up from support practice  x 3
• Roll-up to invert cross + T-lift offs [5,7]
• Invert tuck crossfly  [3,7] + Capsule stretch [30,60 sec] x 2
• Roll-down to planche practice + Clavicle softner [1 min] x 2
• Single roll-up  [3,5] + Infraspinatus pin n’ stretch [30,60 sec] x 3
• Anterior shoulder smash [30,60 sec] +Clavicle softner [30,60 sec] x 2

Conditioning

Complete 66 reps of (depending on proficiency):

• Hand release push-ups
• Push-up with 2 second hold at bottom (use miniband if necessary)

Every time you break up your set of push-ups you must do [1,3] pull-ups (pick a number of pull-ups at the start you think you can stick with.)