WARMUP:
Bike 3 Minutes
4 Sets of Walking Lunges Across Gym
Crossover Symmetry (Eye Level):
10 - 12 Reps Each,
Upright Row
Reverse Fly
Pull Down
DEADLIFT/ROWING TECHNIQUE (15)
Rowing: 30" Intervals at 20 S/M (Develop 3 or 4 Gears)
Deadlift: Challenging 3 Rep Deadlift
KIPPING PRACTICE (10)
KTE Progressions
PULLING STRENGTH (10)
A. With 2-3 Red Bands
2, 2, 2, 2, 2
B. 3" Second Negatives
2, 7, 5
"FEELINGS" - HINSHAW (20)
4 Sets,
Row 2 Minutes
Rest 30" After Each Rep
Rest 3 Minutes
4 Sets,
Row 1 Minute
Rest 1 Minute After Each Rep
PART 1:
ReplyDelete3 X 15 Tempo Banded Pull-Aparts
3 Seconds Apart
1 Second Scap Squeeze
3 Seconds in to Shoulder Width
No Pause
PART 2A:
Every 2 Minutes For 10 Minutes
2 Tempo Push-Ups + 2 Tempo Push-Ups From Knees
3 Seconds Down
1 Second Pause
Explode Up
1 Second Hold at Top
PART 2B
Every 3 Minutes For 12 Minutes (Sets):
10" Negative + 30” Handstand Support With Active Shoulders on Wall
*Perform the negative and then immediately kick up to a handstand and support.
PART 3:
3 X 15 Tempo Banded Pull-Aparts
3 Seconds Apart
1 Second Scap Squeeze
3 Seconds Into Shoulder Width
No Pause
PULLING STRENGTH
ReplyDeletePART 1
Every 2 Minutes For 10 Minutes
2 Pull-Ups With 3 Red Bands (Hold Top of 2nd Pull-Up for 10 Seconds)
PART 2
Every 3 Minutes For 9 Minutes
45" Top of Pull-Up Hold With 2 Bands
PART 3
Complete 3 Sets:
4 Negative Pull-ups (Aim for 5 - 6 Seconds)