Monday 20th - Sunday 26th September 2021

Monday 20th – Sunday 26th September 2021

 

Skill 

 

Bar Muscle up progressions

 

EMOM 8 

2 – 5 BMU * scale to low bar jumping muscle ups

 

Strength

 

3 sets:

10 secs Ring support hold + 8- 10 dips

5 secs Chin over bar hold + 5- 8 chins ups

Rest as needed

 

3 sets:

8- 12Commando Pull ups

40 secs Hs stand hold

Rest as needed

 

Conditioning

 

AMRAP 10

10 Pull ups

15 V -ups

10 Plyo push up

15 Crunches

10 Air squats

 

Session 2 

 

T2B Progressions

 

Learn the difference between T2B with Straight legs and kipping with bent legs

 

EMOM 10

6 – 8 T2B

 

Strength

 

3 sets:

5 Jefferson Curls AHAFA 

10 – 15 Planche press ups

Rest as needed

 

3 sets:

10 Maltese press ups

15 Tempo gat rows

Rest as needed

 

3 sets:

30 secs wall facing HS hold

5 – 8 Tuck chin ups

Rest as needed

 

In remaining time handstand walk practice fun