Wednesday, July 10, 2013

Warm UP
Please include capoeira cartwheels and wrist prep for the L sit to planche.


A. AMRAP in 30 minutes:
Front Squats See June 21 for weight
Beginners: @ 22x2, 5 reps
Intermediate/advanced @ 22x2, 3 reps
Arms only straddle rope climb x 1-2 reps (Don't cheat)! Must start in a straddle with butt on floor. Before you begin your first pull make sure your heels are elevated off the floor. 
L Sit to planche x 5 reps (hold L sit for 1 second and planche for 3 sec).

NOTE: This is definitely a CP workout, so please don't expect high volume. Take your time and focus on movement quality.

Intermediate rope climb 1- eccentric straddle x 1.1
Intermediate rope climb 2 - use legs but do 2 reps

L sit to Planche is for advanced only. This is a fairly tricky movement. If you do not have a planche without a band please do one of  the following variations below:

Planche  x 15 sec hold with band.
30 sec support hold on rings in push up position