Monday 19th October 2020

Monday 19th October

Bar muscle up drills

Use a bar in the rack at chest height.

 

Bar support holds

3 x 40 secs

rest 20 secs

 

Bar dip holds

3 x 40 secs

rest 20 secs

 

Negative bar muscle ups

3 x 3-5 as slow as possible

 

Jumping bar muscle ups

3 x 5 – 8 ( pass through the dip)

 

Strength

3 sets:

A1. 40 secs Bar dips max reps

A2. 40 secs strict pull ups max reps

rest 30 secs

Core conditioning

3 sets:

2-3 wall walks/ walk out with 10 sec hold

10 T2 kettle bell

10 side plank rotations e/side use a small weight if possible

 

Thursday 22nd October

 

Handstand hold against wall

3 x 40 secs

 

Shoulder pulses

3 x 15

 

Wall facing Handstand lift offs ( try and lift one hand off at a time)

3 x 10 e/side

 

Frog stand 

4 x 20 secs

 

Strength

4 sets:

A1. 5- 8 Weighted pull ups

A2. Max Body weight pull ups

Rest 2 mins

 

4 sets:

B1. 3 – 5 Skin the cat ( use low rings|)

B2. Max Horizontal ring rows tempo 31X2

 

Hanging Flutter kicks

4 x 40 secs

Rest 30 secs

 

Body weight Russian twist 

4 x 40 secs

20 secs Rest

 

Half sit ups

4 x 40 secs

Rest 20 secs