WARM-UP
1 set: 2:00 jump rope (any style) 1 set: :20 Hollow Hold :20 Superman hold 20 plank Shoulder Taps 5-10 Ring Rows or 1-5 Strict Pullup 1 set: :20 hollow hold :20 Superman hold 10 shoulder taps, feet elevated on a wall or box 5-10 ring rows or 1-5 strict pull-ups 10 Kip Swing - Use the shoulders to swing in front of and behind the bar, increasing in height with each rep. 5 kipping Pullups - Pull the chin over the bar when swinging behind it, then press away to descend into the next kip swing. 5 Chest-to-Bar Pullups - Increase the speed and power of the swing and press away to get the chest higher to the bar. 5 climbing pull-up drills - Jump into the bar for an extra swing and pull deeper on the body with each rep. Perform one rep at a time rather than multiple, unbroken reps. 3:00 Bar Muscle up practice - 2 sets of 1-3 reps working on pointing the toes and keeping the knees straight. 2 Wall Walk - Shift your body weight from hand to hand to walk up and down the wall. 3 handstand kick-ups - Keep arms straight and kick-up gently and quietly. 10 handstand shoulder taps - Slowly shift your bodyweight from hand to hand to gently lift one arm at a time. 3 walk-to-wall drills - Kick up as slowly as possible and move the hands as you start to fall forward. 3:00 Handstand Walk practice - "Move the hands slowly as the legs fall forward." Test EMOM 20: Min. 1 | 3 Bar Muscle up Min. 2 | :45 max distance Handstand Walk Training EMOM 20: Min 1 I 6 Chest-to-Bar Pullups / jumping chest-to-bar pull-ups Min 2 :45 max distance Bear-crawl Competition: Rest Day RECOVERY 1 set: 1:00 lacrosse-ball tricep mash / side 1:00 Lat Lacrosse Ball Roll / side
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808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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