Monday 22nd - Sunday 4th August 2022

Session 1.

 

BMU progressions

3 x 20 secs Bar support holds

3 x 5 bar dips

3 x 10 Kipping swings

3 x Hips to bar

3 x 5 banded / jumping pull ups

 

Go on alternative 30 secs

 

Group A

EMOM x 10

3- 5 BMU

 

Group B

EMOM x 10

3- 5 Weighted Pull ups

 

Handstand hold Practice on a wall

Then…

4 x 30 – 40 secs Handstand hold * try and float the feet off the wall. 

 

Core conditioning. 

 

5 sets:

 

L-sit holds 20 secs

Hollow hold 30 secs

Walk outs x 5 

Long arm plank hold 30 secs

 

Session 2

 

Strict RMU progressions

3 x 20 secs Ring support hold

3 x 20 secs Ring dip hold

3 x 20 secs false grip hangs

3 x 7 Ring muscle up tracing on low rings

3 x 3 Leg assisted Strict RMU on low rings

3 x 3 Banded strict RMU

 

Go on alternating 30 secs 

 

Group A

EMOM x 10

1- 3 Strict RMU / Banded RMU

 

Group B

3- 5 Weight chin up + 5- 10 press ups

 

Strength 

5 x 3- 5 Skin the cat

 

Capacity and conditioning

 

5 sets:

15- 20 T2R

30 secs arch holds

10-15 Easy Banded chin ups

10 dead bugs