[Floating] – These exercises are meant to be done at any point in the programming. Generally skill work, do it when you are feeling warmed up, sufficiently fresh and mentally ready. Listen to how your body feels.
Get to Support
- [Floating set] – Muscle-up practice + seated shoulder extension x 2-4
- Weighted scap rotations [6,10] + Hanging scap pulls [8,10] x 2
- Incline row [80% max effort] +Rest [1 min] x 3
- Plate dislocates [3,7] + Figure-4 hand/wrist wraps [2,5] x 2
- Banded chicken wing [5,7] + Ground support Muscle-up [5] x 2-3
- Swim clubbers [3,7] + Negative Muscle-up [3,5] x 2
- Prone shoulder hinges [5 x 3 sec hold] + Dip variant [5,10] x 2
- Serratus roll-out [5] + wrist wrap lock-off (w/ backward lean) [5,7 rep x 3,5 sec] x 2