WARM UP
5 min of joint prep
A. ostrich walk with very strict form. Do not bend your knees!
B. 30-60 sec passive hang on bars plus 1 more progression
Run 400 meters @ 50%
C1. Low gate locomotion across the floor
C2. False grip kip on rings x 10 reps Or, regular kip on bars.
C3. standing weighted shoulder dislocates x 10 reps. 2 positions and hold those 2 positions for 10 sec on last rep.
2 sets of C1, C2 and C3.
A1. Front Squat
Front Squat @ 35x2
5 reps @ 50%
3 reps @ 70%
1 rep @ 90%
5 sets of 3 @ 70%
A2. HSPU
Advanced: @ 51X2 x 3-5 reps (you are advanced if you can do 5 strict hspu (CF style) to the floor). x 5 sets
Intermediate: @ 4122 x 5-7 reps (add plates) x 5 sets
Beginner: On a box @ 30x1 x 5-7 reps x 5 sets
I need to see those elbows going backwards. If it doesn't happen, the
coach will take you back a progression. Let's build a proper foundation.
Rest 60 sec between A1 and A2.
B. Every 4 minutes x 5 sets
Deadlifts x 5 215/325 lbs
Burpee box jumps x 20
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