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] + switch practice (hook switch if new) x 2-3
- Plank series [10 reps, 10 sec, 10 rep, 10 sec] + Seated meathook stretch [5,8] x 3
- Meathook band flow + Needle pike [7,11] + (legs together) Meathook to meathook [10] x 2
- Needle pull-ups [80% effort] + Needle to reverse meathook (w/ spot) [2,4] x 2-3
- Serratus roll-out [5,8] + Meathook to needle (w/ spot) [3,7] x 2-4
- Swim clubbers [5,8] + (spin) invert pike to reverse meathook [max time] x 3
- (Angled) Pistons [8,16] + Iaidos [8,16] x 3
- Pull-up ladder. Go to failure, all sets must be unbroken.
- 5 pull-up + rest 1 min
- 6 pull-up + rest 1 min
- 7 pull-up + rest