Week 6 – Day 27
Warmup:
3-4 Sets NFT
Run 100m
4 Muscle Up Rows 3131 tempo (watch video closely – never allow bodyweight to come forward onto the balls of feet – move slowly – and always keep legs striaght and body hollow)
20 Down Dog Shoulder Taps (10/arm)
10 V Ups + 20sec Hollow Hold
+
Mobility Focus
Quadruped Shoulder CARs – 3/arm in each direction x 3 sets – SLOW and Deliberate movement. Each rotation takes 10sec.
https://youtu.be/JMRpicZuC8Y Quadruped Shoulder CARs
https://youtu.be/UiHq5aPDVXk MUP Rows
https://youtu.be/YqjEYKJYwIU Down dog shoulder taps
https://youtu.be/NxkukiEoh3g V ups
https://youtu.be/4xRpGgttca8 Hollow hold
A1) Glute Bridge Alternating Dumbbell Bench Press (Top Down)
31X1; 4-6/arm; rest 90sec x 3 sets
https://youtu.be/-zqfaqvAYB0
A2) Filly Press
31X1; 4-6/arm; rest 90sec x 3 sets
https://youtu.be/f7udx-7ERog
B) 3 Sets
2 Strict Ring Muscle Up Negatives (SLOW DOWN – advanced athletes can put on a weight vest but still perfrom the negatives)
rest 45sec
AMRAP Deficit Strict HSPU in 30sec -4″/-2″ (scale back to no deficit or pike strict HSPU)
rest 2mins
https://youtu.be/Mx31PedEpTg Ring Muscleup negative
https://youtu.be/89MRSj5bc_4 defecit strict HSPU
C) 3 Rounds @ 85% Sustained Effort
Assault Bike 9/7 Cals
10-18 Kipping Pull Ups Unbroken
Assault Bike 9/7 Cals
rest 60sec
Row 9/7 Cals
6-15 Kipping Dips Unbroken
Row 9/7 Cals
rest 2mins
*continue to aim for only doing unbroken sets of the gymnastics movements today. don’t go to failure. learn to stop 1-2 reps short and save it for the next round.
https://youtu.be/4LyN4kwzM2I Kipping Pull up
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