Monday 5th - 11th September 2022

Session 1

 

Handstand press ups

 

3 x 30 secs downward dog

3 x 10 downward dog shoulder press

 

Practice a headstand in the tuck position. Hands must be in the correct triangle position in relation to the head.

 

3 x 5 kick up to handstand against wall lower head to mat under control. Once head touches the mat slowly bend knees towards the elbows ( upside down thruster.)

 

3 x 5 kipping HSPU. Kick up to handstand and follow the previous steps. When in a secure headstand drive the legs follows by the arms and return to the start position.

 

Group 1. 

 

EMOM 10

HSPU 5+

 

Group 2.

 

EMOM 10

kick up + eccentric HSPU 5+

 

Pulling strength

 

Chin ups 5 x 8-15

 

Conditioning

 

3 sets:

 

10-15 kipping swings legs straight feet above belly button 

5 eccentric dragon flag

8-10 tempo press ups 22X2

20 Russian twists

 

Session 2

 

RMU Skill progression drills:

 

3 x 20 sec Ring Support holds 

3 x 6 false grip ring row (slow controlled)

3 x 5 Ring Dips (bodyweight)

3 x 6 RMU Swings 

3 x RMU attempts or max sets 2RIR

 

Skin the cat practice 

 

Group 1.

 

5 sets:

3-5 Skin the cat

 

Group 2.

 

5 sets:

3-5 low ring skin the cat

 

Strength

 

Low rings/5 x 20 secs chest to ring hold in false grip

 

5 x 20-40 secs Ring support hold

 

Conditioning 

 

30 secs: 30 secs 

 

4 sets:

V- ups 

Hollow hold

Active hanging