Friday 3rd May, 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 Shapes (essentials):

3 rounds:

20 hollow rocks.
20 arch rocks.

3 rounds:

3 x 2 beat swing + 2 broken beat swing + 2 beat swing. ( 2+2+2 is a set, come down between sets, 3 sets per round)
6 Hollow rock to hip extension..
9 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.

Practice:
EMOM16, alternating each minute:
A) 30% of M.E. set of Pull-ups.
B) 30% of M.E. set of TTB.
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HSPU Mastery- Basics:

If you are not sure how to forward roll out of a handstand safely, visit https://www.youtube.com/watch?v=-CbjfJDXN2o
and then: 3-5 sets:
3 forward roll. from the wall first, then progress the kick up with each attempt until you can do full handstand, with a pause into the roll.

5 sets:

2 + 1 reps: tripod with knees on elbows to tripod with back flat legs straight + Free standing HSPU (Attempt, have a matt as back up, know how to roll).

See @ 1:50 https://youtu.be/qiTovNDfhlc.

Rest 30 seconds.

3 sets:

M.E. 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. Build up in height gradually as you kick the feet up a wall. See from 3:30 in video.

EMOM10: 25% of M.E. set of HSPU.
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Core:

4 rounds for quality:

12 hanging knee raise, 2 count pause above parrallel, 2 count lower.
15/15 Russian twist.
15/15 seconds single leg L-hang. If you need to rest between sides do so. Keep it unbroken, scale time.
15/15 single arm Russian KB swing. ________________________________________________________________________
Scaled Athletes:

Rig Shape (essentials):

3 rounds:

12-15 hollow rocks.
12-15 arch rocks.

3 rounds:

4 x 1 beat swing + 1 broken beat swing (hollow to arch on the rig, but pause for a 3 count in each position).
6 Deadbug to hip extension.
8 Tuck - ups, OR V-ups if you can achieve these. For either, the body starts and ends in as best a hollow body as you can express.

3 rounds:

5-6 compression kips. https://youtu.be/tVXPTH_NPmc
Drop down, then:
2-3 kipping pull-up with a pause with the chin over the bar, and distinct push away. If you don't have a strict pull-up, then Do jumping pull-ups and a controlled eccentric here.
Rest as needed.

Practice, FOR QUALITY:
EMOM12:
A) 25% M.E. set of ring rows OR kipping pull-ups.
B) 25% M.E. set of knee raise OR kipping TTB.
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HSPU- Road to Kipping:

3 sets:

5 reps: tripod with knees on elbows to tripod with back flat and legs straight, 3 seconds on the lowering phase. See @ 1:50 https://youtu.be/qiTovNDfhlc.

Rest 45 seconds.

3 sets:

6 reps Tripod to frog stand transition, hold the frog stand for 5 seconds. See @ 2:20 in above video.

2 sets:

M.E 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.
5 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.
12/12 Russian twist.
16 KB swing, HEAVY, both arms, russian or american, the focus is on hip extension.

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