Wednesday, January 16, 2013

A. Skin the cats
Beginners: Get up anyway you can and do 2 eccentrics followed immediately by a 15 sec arch scap pulling x 4 sets; rest 2 minutes.

Intermediate: If you only have 1 rep, do 1 rep plus 1 eccentric x 4 sets; rest 2 minutes.

Advanced: 2-5 reps x 4 sets. Keep it slow and controlled. Do it right and I guarantee that your front and back lever will improve; rest 2 minutes.


B. Double Unders
Beginners: 10 minutes of practice.
Intermediate: AMRAP in 2 minutes x 5 sets; rest 2 minutes.

Advanced: AMRAP in 3 Minutes:
10 double unders
5 burpees
rest 3 minutes
3 sets

C. Handbalancing Practice
Beginners: 5 kick up attempts x 3 sets
1-2 wall walks x 3 sets

Intermediate:
30 sec chest to wall hold
5 heel and toe pulls with 1-5 second hold x 2 sets

Advanced:
30 sec of regular kick up
then tuck and straddle practice.