Monday 13th - Sunday 19th September 2021

Monday 13th – Sunday 19th September

 

Skill: Static Handstand hold progressions

 

EMOM 5

3-5 Kick up to Handstand attempts

 

Strength:

 

For time:

100 strict Chin ups

 

Each time you break 10 press ups

 

Time cap: 15 mins

 

Core:

 

3 sets:

20 secs Hanging tuck hold

15 Skydivers

10 V-ups

 

Conditioning:

 

3 sets:

30 secs work: 30 secs rest

Kipping swings / butterfly pull ups practice

Dips

T2 KettleBell

Ring Rows

Wall squats

 

Session 2:

 

Mobility 10 mins- Shoulder focus

 

Skill: Pistol squat progressions

 

Strength:

 

3 sets:

5-8 Tempo dips 32X1

10 Archer ring rows e/side

Rest as needed

3 sets:

30- 40 secs Wall handstand hold

Chin over bar hold 10- 15 secs

Rest as needed

 

3 sets:

10 – 15 Incline press ups

6- 10 Commando Pull ups

Rest as needed

 

Core:

 

3 sets:

20 – 30 secs Planche plank holds

10 Side bends e/side

20 secs scissors kicks

 

Handstand walk practice fun practice