02.25.19

Warm Up
Cardio choice 3:00
2 rounds:

10 glute bridges with empty bar
10 ring face pulls- in a row position, bring rings up towards the face instead of the chest
3 x KB rack complex
      KB front rack reverse lunge R
      KB front rack step up R
      KB front rack reverse lunge L
      KB front rack step up L


Skill: standing hollow pulldowns https://www.youtube.com/watch?v=dIKz7ggVRg0
2 sets of 20 reps

then..
          prone PVC raises https://www.youtube.com/watch?v=9gknYFsBZy0
keep your glutes squeezed and your abs braced- no arching in the lower back- just raise the arms
2 sets of 10 reps


Drills:
Banded bmu transitions- racked bar
https://www.instagram.com/p/BrGrPBAhqpz/
https://www.instagram.com/p/Boc8hJnhTsc/


Pull ups- arch from a box with a slow descent
Arch swing with a slow negative pull up
https://www.instagram.com/p/BsKcodKB5EV/



Pistol progressions to practice https://www.instagram.com/p/BrnZ8X6ghIu/
Complete 6-8 reps each side for each exercise

1. Narrow Squat
2. Toenail Spot
3. Single Leg Ankle Spot
4. Narrow Squat to Single Leg Stand
5. Pistols

WOD- this workout should be about consistency in movements
4 Rounds of 3:00 AMRAP 1:00 Rest You can pick up where you left off
option A
3 muscle ups -ring or bar
5 HSPU
7 pistols each side

option B
3 strict pull ups or 3 burpees over the bar
5 strict press @ 75% 1RM
7 pistols each side or a pistol progression

01.23.19

Warm Up
Rowling- You get 5 tries to row to a perfect 100m. No short pulls- all pulls need to be full extension. The rower must stop completely to get your score. Perform 2 burpees for every meter over or under the perfect 100!


Squat Mobility warm up- https://www.instagram.com/p/BsRGyUeH-po/

1. quadruped rock back x 10
2. quadruped knee extensions x 10
3. alternating single leg RDLs x 10 each side
4. hand assisted squats- hold on to the rig x 10
5. goblet squats- slow down, fast up tempo x 10
6. banded pull thrus x 10
7. seated box jumps x 10



Skill: front squats- tempo
3 second descend
3 second pause
1 second up
3 sets of 4 reps heavier then last time (1/11/19)


Primer for pull ups or bar muscle ups
Establishing the hollow position-

1. https://www.instagram.com/p/BnnY5gnBCQa/
  Use a band with both feet in it and while pushing against the bar, pull yourself into a hollow position.

2. https://www.instagram.com/p/BpvuKp-h50f/
Use a band with both feet in it and push away into the hollow and then pull up, getting chin over the bar
And on this video (2nd drill shown)- use a box under the rig. Hang in the active hang position. While pushing against the bar to the hollow, move your feet up the box. Hold the hollow, then return to active hang.

3. https://www.instagram.com/p/Boc8hJnhTsc/
Use a racked barbell with bands and perform the banded bar muscle up drill. Your only job is to keep your arms straight.

WOD- this is a heavier wod with small reps and high skill level
For Time
1 DB devil's press + 1 burpee pull up or burpee bar muscle up
2 DB devil's press + 2 burpee pull ups
3 DB devil's press + 3 burpee pull ups
4 DB devil's press + 4 burpee pull ups
5 DB devil's press + 5 burpee pull ups

* go a little bit heavier on the DBs since the reps of small
**go with seated pull ups from a racked barbell
*** devil's press is a burpee with hands on the DBs then you get up and swing the DBs between the legs and press then up overhead.