Wednesday, June 15, 2016

2 Sets:

• Wall Slides x 10
• Seated External Rotation x 10 (heel at backside)
• Band Pull a Parts x 20
• Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

3 Sets:

• Shoulder Press x 4 @ 83% of 1 RM
• Shoulder Shockers x 10 ea.

Skill:

• 20 Seconds Hollow Hold
• 10 Bar Taps on Pull Up Bar
• 20 Seconds Headstand hold
• 6-8 Supine Ring Row
• 30 Seconds Plank Hold
• 3-5 Dip Support Hold (2 second hold) + Negative Dip
• 2-4 Strict Pull Ups + Push Ups

• Mobility

2 Sets:

• Wall Slides x 10
• Seated External Rotation x 10 (heel at backside)
• Band Pull a Parts x 20
• Clapping/Plyo Push Up x 5 (If no clapping/plyo push up performseated medball chest pass x 5)

Strength:

A) 3 Sets:

• Shoulder Press x 4 @ 83% of 1 RM
• Shoulder Shockers x 10 ea.

Skill:

• 20 Seconds Hollow Hold
• 10 Seconds False Grip Hang From Rings
• 20 Seconds Headstand hold
• 3-5 Ring False Grip Pull Ups
• 30 Seconds Plank Hold
• 4-6 Ring Swing/Bar Taps on Pull Up Bar
• 2-4 Ring Support Hold + Dip Balance
• 2-4 Ring Muscle Up/1-3 Kneeling Ring Muscle Up Transition/Seated Banded Transition

• Mobility

2 Sets:

• Wall Slides x 10
• Seated External Rotation x 10 (heel at backside)
• Band Pull a Parts x 20
• Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

A) 4 Sets:

• Push Press x 5 @ 100-105-110-115% of 1 RM Shoulder Press
• Ext. Rotation off Knee x 6

B) 3 Sets:

• Shoulder Press x 4 @ 83% of 1 RM
• Shoulder Shockers x 10 ea.

Skill:

Odd Minute

• 40 Double Unders
• 3-5 Muscle Up

Even Minute

• 10 GHD Sit Up
• 5 Strict Handstand Push Ups (Add Deficit if able)

• Mobility