TUESDAY, September 20, 2011

WARM-Up
Be sure to do 2 sets of 30 scapular retractions with a 1 sec pause at the top. For those of you that have trouble keeping your elbows straight when you retract your scapulae or when you do planche or handbalancing work - the elbows bend as a defense mechanism. If your scapulae are not activated and stabilized, and if your rhomboids and Trap 3 are weak, they cannot do their job of stabilizing the entire kinetic chain from the hand to the scapula. When this weakness presents itself, your elbows take over the job of stabilizing.

A. Pull-Ups

Beginner: If you cannot hold yourself over the bar for 5 sec, do ring rows: 5 reps x 5 sets; rest 1 min

Beginner: alternate between 1 negative and 1 concentric x 4 sets; rest 1 min (1 negative and 1 concentric = 1 set). Have someone assist you with the concentric.

Intermediate: 1-5 chin-ups or 1-5 pull-ups x 4 sets; rest 90 sec.

Advanced: AMRAP UNBROKEN Chest to bar pull-ups x 4 sets; rest 2 min.

B1. Turkish Get Up
3 reps per arm x 4 sets; rest 20 sec

B2. Front Squats
AMRAP in 30 sec @ 50% of your 1RM x 4 sets; rest 30 sec

B3. Intermediate and Advanced only do Ring Dips
Intermediate: 1-5 ring dips x 4 sets; rest 20 sec.
Advanced: AMRAP UNBROKEN, you must go into support position at the top of each rep; rest 20 sec.

C. BEGINNERS ONLY
If you DO NOT have a 10 sec support hold on the rings (a support hold on the rings requires that your hands be turned out. Support hold is NOT a neutral grip), do this: have a partner stabilize you on the rings and aim for 10 sec hold, support position. Then, bend your knees and have your partner assist you with your ring dip x 4 sets; rest 1 min.