Wednesday 3-15-17

Coach's thoughts on today:
Whoa! Skill-based warm-ups 3 days in a row? Yep! Develop the holes in your fitness with practice. If you're not going through these warm-ups with intention you're missing the boat. Then of course after some good ol' fashioned leg abuse we can practice a little more.

Warm-up15min

  • Gymnastic Warm-up Day 2 (Upper Body Pulling/Trunk)

Basic (No requirements)
A1. Kipping / Kip swing; 5x3 attempts
A2. Strict Pull-ups / Negatives; 5x5
B1. Tuck / L-Hang; 3x10s
B2. KB Swing; 3x10

Level 2: (3 strict pull-ups; Wall Handstand; 3 Ring dips; 15 OHS @ 45/33)
A1. Strict Pull-ups / Weighted; 5x5
A2. Muscle-up Row; 5x3
A3. (OPTIONAL: Butterfly kip; 5x3)
B1. Tuck / L-sit on rings; 3x10s
B2. Back Ext.; 3x10

Level 3: (1 Muscle up; HSPU)
A1. Weighted Pull-up; 5x3
A2. Muscle-up / MU row (turn out); 5x2-3
A3. (OPTIONAL: Butterfly kip; 5x3)
B1. L-sit on rings; 3x10s
B2. Tuck /  Straddle press to Headstand; 3x3

Level 4: (1 Strict Muscle up; EROM HSPU; Weighted Pistol)
A1. L-Pull-up; 5x3-5
A2. Strict MU / Wide MU Row; 5x2
A3. Tuck / Advanced Tuck Back Lever; 5x10s
B1. Straddle / Low Straddle L-Sit on Parallettes 3x10s
B2. Rev leg lift Headstand / Rev leg lift Wall Handstand; 3x3

Weightlifting:30min

  • A: Front Squat (5-5-5-5-5)

  • B: Front Rack Lunge (5x6ea)

step forward each rep alternate sides.

Skill:15min

  • Kipping Pull-up work

You can either work on Butterfly, Kipping, Kipping with a (very light) band to develop the feel/rhythm Or even jumping pullups with a kipping rhythm.