Author Archive

Saturday

Posted on: July 30th, 2016 by Tyler No Comments

Saturday

Structural:
Straddle obliques x 10/side
Gymnast stretch x 10
Arch body rocks x 25
Running man x 15/side
3 sets

Strength:
Single leg dead x 5/side
One arm row x 5/side
Dips x 5-15
5 sets

Conditioning:
10 min emom
Jump squats x 8
KB swings x 8
——————–
9am – handstand
——————–
10am – stretch

Friday

Posted on: July 28th, 2016 by Tyler No Comments

Friday

Structural:
Forward swing x 40sec
Diagonal stretch x 8/side
Side swing x 40sec
Jefferson curl x 8
3 sets

Strength:
Emom 10 min:
TGU x 2/side

Conditioning:
Burpee x 5 / KB swing (1 arm) x 5/side / tuck ups x 15 – 4 rounds

Low gait:
Pistol x 15/side
Dog pee x 15/side
Leg through x 15/side
3 sets

Thursday

Posted on: July 27th, 2016 by Tyler No Comments

Thursday

Strength:
10 min Emom:
Ring row x 8
Walking lunge x 8

7 min Emom:
Front squat x 2

Structural:
Wall L’s x 12
Squat rotation x 12
Shoulder circle x 5/side (loaded)

Conditioning:
Sprints x 50 meters x 10

Wednesday

Posted on: July 26th, 2016 by Tyler No Comments

Wednesday

1. Gymnast stretch x 8 / first knuckle x 15 / overhead wall squat x 8 – 3 sets
2. Prone dislocate x 15 / Finn push-up x 8 / Cossack x 10/side – 3 sets
3. Forward swing x 30sec / chest to wall hs x 45sec / low gait leg through x 15/leg – 4 sets
4. Side swing x 30sec / heel pull x 5 / – 3 sets

Tuesday

Posted on: July 25th, 2016 by Tyler No Comments

Tuesday

Structural:
Side swing x 30sec
Low gait (dog ‘p’) x 15sec side
Table hold x 30sec
5 sets

Strength:
Split squat x 8/side
Heavy KB swing x 10-15
Single arm overhead press x 5/side
6 sets

Conditioning:
12 burpees / prowler push / rest 90sec / repeat 3 total rounds

Monday (new wave)

Posted on: July 24th, 2016 by Tyler No Comments

New wave:

Brachiate: (of certain apes) move by using the arms to swing from branch to branch.
“the gibbons brachiate energetically across their enclosure”

I’ve always known hanging, swinging, and pulling to be fundamental movements. What I didn’t realize is just how little lost people do. Most people these days can’t hang from the bar for 30 seconds let alone swing from hand to hand over 10-20 feet..

This wave will focus on different types of swinging (brachiating) and challenge the athlete to develop all the muscles tendons and ligaments needed to hang and swing. The wave will start slow and progress each week. Even if one is strong at hanging but hasn’t been doing so it would be best to ease in to it..

We will work different drills and different time domains over the 4 weeks with a goal of achieving a 2-5 minute hang with no stops. Say you can’t hang at all on day one but after a month can hang for 30 seconds – that’s major progress. Be humble and work smart.

Monday

Structural work:
Forward swing x 30 Sec
Low gait (pistol) x 15 sec/leg
5 sets

Strength work:
6 sets of..
RDL x 6
Hollow rock x 12
Push-up x 3-6

Conditioning:
Crow tabata

Saturday

Posted on: July 23rd, 2016 by Tyler No Comments

Saturday

8am
Structural:
Locomotion session – 15 min

Strength:
10 min emom:
Back squat x 3 / walking lunge x 6

Conditioning:
Strong man session outside
- farmers – overhead barbell – run
12 min amrap

9am
Handstand session
1. Wrists / core
2. Plank walks (slider) with bridge work on wall
3. Wall runners and arch body rocks
4. Play

Friday

Posted on: July 21st, 2016 by Tyler No Comments

Friday

Structural:
Table rock x 12
Overhead wall squat x 12
5 sets

Strength:
Power clean 7×3
Push-up x 3-6

Conditioning:
Run 2k

Thursday

Posted on: July 20th, 2016 by Tyler No Comments

Structural
4 sets
Tuck ups, straddle up or v-ups x15
Side leg raises x15/s
GB windmills x8/s
Kneeling hip extensions x15

Strength
4 sets of each
TGU 5/s
front scales x12/side

Conditioning

4rounds
Wall walks 3-5
Box jumps x10
Hollow rocks x15

Wednesday

Posted on: July 19th, 2016 by Tyler No Comments

Wednesday

Structural:
Step behind / lizard / table – 12 minutes

Strength:
Straddle c-saw press 5×5
Cuban rotation 5×5
Bulgarian split squat 5×5

Handatand:
Wrists: first knuckle x 5, torch x 5, Finn x 5 – 3 sets
Kick up x 10 – 3-5 sets