Strength and Skill 04-03-17

Strength and Skill 04-03-17

Day One
5x 10 Ring Rows
10 x 6 Seconds of Pullup holds with overhead grip
Grip:
3 x pvc pipe forearm twists
5 x behind the back barbell wrist curls
EMOM 1-3 strict pull-ups or seated pull ups for 5 Min
Scaling option here

Day Two
4 x 8 reps each arm dumbbell row –
6 x 5 reps of 3-count Pullup Negatives
Grip:
3 x pvc/band/kb roll ups
5 x 25 ft Farmers carry

Day Three
10 x 8 seconds of pullup holds with overhead grip
4 x 8 reps each arm of dumbbell row (go heavier than last time)
EMOM 1-3 strict pull-ups or seated pull ups for 7 Min
Core:
15 V ups
15 x Hollow ups
15 x Arch ups

Strength and Oly: Please find additional strength and oly work on their respective blog posts

 

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Strength and Skill 03-27-17

Strength and Skill 03-27-17

Day One
3 Rounds For Quality:
20 Box Shoulder Shrugs
15 Strict Handstand Push-Up / Box HSPU
60 seconds of freestanding/wall supported/box supported handstand hold

Day Two
5 Rounds for Quality:
10 Second Hollow Hold
10 Hollow Rocks
3 x 6 Straight Arm Plate Raises
3 x 5 Turkish Get Ups
10 Wall Walks + Shoulder Shrugs

Day Three
3 x Max Time Handstand Hold Freestanding / Wall or Box Supported
Then, 12 Minutes of,
10 V-Ups
12 Shoulder Taps
12 Inchworm w/ Push-Up

Strength and Oly: Please find additional strength and oly work on their respective blog posts

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Strength and Skill 03-20-17

Strength and Skill 03-20-17

Day One
8 Minutes for Quality
4 Strict Handstand Push-Ups/Off of a Box
6 Strict Toes to Bar/Knee Raises
8 ft Handstand Walk/Plate Walks

Day Two
5 x 5 Deficit Handstand Push-Ups / Off of a Box
3 x 10 sec L-Sit Hold on Parallettes / Front Leaning Rest
5 Max Distance Hollow Body Floor Slides / Hollow Holds

Day Three
10 Minutes for Quality
8-10 Strict Handstand Pushup / Off of a Box
8-10 Strict Toes to Bar / Hollow Body Ball Press

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Strength and Skill Week of 3/6/17

Skill:

Day 1
10 x 10 Second handstand hold
20 Tuck-up to handstand holds
30 Deficit hand release push-ups
40 Superman pulses

Day 2
5 x20 Second frogstand or crow holds
Accumulate 2min handstand hold (n2w)
2 x 30 handstand shifts b2w (back to wall)
4 min tabata hollow rocks

Day 3
5 rounds for quality
Accumulate 1 min handstand (least support possible)
10 Strict barbell presses @ 65% bodyweight
10 Hollow to superman rocks
Max distance hollow body slides (use sliders from rear cubbies under feet)

Note: The next 4 weeks will be handstand development. Identify your level of proficiency and execute the drills along this continuum: 2 feet on a box, 1 foot on box (1 leg extended), back to wall (b2w), nose to wall (n2w), freestanding.

Strength:
See day 3 of barbell and Olympic lifting

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