Friday April 19th, 2019

Warm Up:

3 rounds:
0.5 Mile E.B.
8 hollow body scap pull-up. 10 tempo (3030) push-ups. 10 toes to kettlebell.
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Rig Shape Essentials:

3 rounds:

15 hollow rocks.
15 arch rocks.

3 rounds:

Broken beat swing:
5 reps of hollow to arch on the rig, but pause for a 3 count in each position.
5 Hollow rock to hip extension..
8 V-ups.

3 rounds:

9 compression kips. https://youtu.be/tVXPTH_NPmc
Drop down, then:
6 kipping pull-up with a pause with the chin over the bar in hollow body, and distinct push away.
3 chest to bar - focus on tight, tidy movement.
Rest as needed.

Baseline Test:
1 M.E. Unbroken Set chest to bar.
Rest 3 mins.
1 M.E. Unbroken set of TTB.
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HSPU Mastery:

3 sets:

5 reps: tripod with knees on elbows to tripod with back flat legs straight. See @ 1:50 https://youtu.be/qiTovNDfhlc.

Rest 30 seconds.

3 sets:

5 reps bent knee tripod to frog stand transition. See @ 2:20 in above video.

3 sets:

30 second frog stand. https://youtu.be/fAg1ZlngaMo

30-60 second rest.

3 sets:

3 Bent knee Tripod kick out to plank. Encourage legs driving the movement. See from 3:30 in video.

Baseline:
1 M.E. Unbroken set of kipping HSPU.
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HSPU- Road to Kipping:

3 sets:

5 reps: tripod with knees on elbows to tripod with back flat. See @ 1:50 https://youtu.be/qiTovNDfhlc.

Rest 45 seconds.

3 sets:

4 reps Tripod to frog stand transition. See @ 2:20 in above video.

3 sets:

30 second frog stand. https://youtu.be/fAg1ZlngaMo

60 second rest.

5 sets:

Starting on the floor and working higher up the wall across the 5 sets.
4 tripod kips. 30 second rest.
See at 3:40 in the first video.
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Core:

4 rounds for quality:

8 hanging knee raise, with 3 count pause above parallel and 3 count eccentric.
10/10 Russian twist.
10/10 seconds single leg L-hang.
10/10 single arm Russian KB swing.

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