WC 15th November 2021

Session 1

 

A1. Dynamic Stretch flow – 15 to 20 seconds of each stretch (each side): Trunk / hip circles, around the worlds, windmills, standing straddle pulses, wrist stretches, scorpion rotations, downward/upward dog, alt toe touches, seated pike stretch

A2. 10m Bear Crawl kick up to HS Hold 20-30s x 2

A3. 10m Camel Crawl in to 1 Wall Walk x 2

A4. 10m HS Walk rest 60 secs x 3 

Rest 60-90 secs between A2-A3-A4

 

B1. Straight Arm Strength (eccentric focus) – complete 3 rounds at your own pace

B1. Banded pull downs – 12-15 reps

B2. Negative tuck front levers – 3 to 5 reps (3-5second lower down) 

B3. Wall Walks 3-5 reps 

B4. Stretch – Jefferson Curls (2 x 10 seconds) and mixed grip hangs (2 x 10seconds)

 

C. Pull/Push strength – complete at your own pace for 2-3 rounds of all 4 movements:

C1. Segmented Pull Up – 3-5 reps (2 sec pause outer, mid and inner ranges)

C2. Strict HSPU 3-5 reps (deficit to scale up)

C3. Ring row 6-10 reps  @31×2 

C4. Deficit Press up 12-15 (dumbells/ parallettes) 

Notes.

– Move through each exercise at your own pace and ensure you stretch your lats / Triceps/ chest out after completing one full round

 

D. Core compression (strength & endurance) – complete 2 – 3 rounds with quick transition between exercises

D1. Hanging leg lifts – 5 reps (choose from the following progressions – tuck-sit DL or SL extensions, bent leg extension or straight full leg lifts

D2. Flat to Hollow position pulses – 10 reps 

D3. Hollow rocks -15 reps 

D4. Tuck hold in rings– 10-30 seconds 

Rest 90 secs between sets

 

Session 2 

 

A1. Dynamic Stretch flow – 15 to 20 seconds of each stretch (each side): Trunk / hip circles, around the worlds, windmills, standing straddle pulses, wrist stretches, scorpion rotations, downward/upward dog, alt toe touches, seated pike stretch

A2. 4 Rounds NFT Dynamics:

10 Jumping jacks

10 Straight Jumps

10 Press ups 

10 Scorpion rotations 

 

B. Core conditioning set – rotate through each for 2-3 rounds (5 to 15 seconds rest between each exercise & 1 to 2 min rest between each set) 

B1. L-sit pulses on parallets / hands 10 to 15 reps

B2. L-sit hold – 10 to 15 seconds 

B3. V-up pulses – 10 to 15 reps 

B4. V-up hold – 10 to 15 seconds

B5. V-ups – 10 to 15 reps

 

C. Conditioning overload:

For time: 21-15-9

HSPU 

Ring Dip

Press up

(timecap 15)

 

D. Max Set T2B rest 3 mins 

D2. For time: 50 T2B (Timecap 10)