Month: November 2022

Warm-up

• Aloha Prep [1]
• Roll on a ball/roller and find some shit [5 min]
• Needle pike [10]
• Pull-up (L-sit) [2,5]
• Skins [3,7]
• Meathook-to-meathook [7,10]
• M&Ms [3]

Skills

• No-hands Muscle-up walk + Banded distraction shoulder press x 2
• Continuous back roll (w/ back-up rise) x 2
• Milkshakers to MH to Milk to RMH x 2
• Cartwheel into MH or Lean into MH x 2
• Back balance to front balance, OR no hands back balance OR archer x 2
• Make a 1 min routine [20-30 min], everyone watches you do it, take some feedback, do it one more time

This is it folks, the final post on Strapssensei. It was a very difficult decision, but after coaching straps for the last 7 years, I have realized that it is time to move on to a different phase of my life.  It has been such an incredible journey to have the privilege to coach so many hard working, talented, weird and amazing people. The impact it has made on my life is truly profound and I am unbelievably grateful for everything that has come from it. I deeply want to thank every person that has joined me for this journey, you are the reason I came back week after week, year after year. You are the reason I did any of this. Thank you.

Warm-up

• Aloha Prep [1]
• Roll on a ball/roller and find some shit [5 min]
• Needle pike [10]
• Pull-up (L-sit) [2,5]
• Skins [3,7]
• Meathook-to-meathook [7,10]
• M&Ms [3]

Skills

• Xiaopeng [3] +Arabesque (half-half, half, full, full+rolls) [1]
• Roller pengs [3] + Levers (tuck, chair, single leg, straddle, full) [1]
• Lunge pengs [3] + Roll-ups (1, 2, 3, 4, 5) [1]
• Pengclubbers [3] + Archer (cheaty planche, Back balance, full BB, BB and a half, archer)
• Fist pengs [3] + RMH (from pike, from needle, Caro)
• Empty pengs [100] + Muscle-up (Figure4, full, strict, no wrap)

The End

• Make a 1 min routine [20-30 min], everyone watches you do it, take some feedback, do it one more time