Author Archive

Tuesday

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

Tuesday

Strength:

dumbbell split snatch 5×3/side

active hang pulls x 8 (hold last rep 10 seconds)

Structural:

3-5 sets

Diagonal stretch x 5/side

hanging leg raise x 5 (hold last rep 10 seconds)

Side step up x 5/side (5 seconds down!)

face pulls x 15

Conditioning:

30/20/10 – hollow rocks & rock climbers

Monday – waveless 2 weeks

Posted on: May 29th, 2016 by Tyler No Comments

Monday

Waveless 2 weeks. All this means is our approach goes freestyle for 2 weeks and will pick up a new focus then.

Strength:

5 sets

Walking Lunge x 10/side

Push-up x 10

Structural:

3-5 sets

Single arm circle (loaded against the wall) x 10/side

Squat Rotation x 8/side

bar hang x 45seconds

Conditioning:

parking lot sprints 50m x 10

 

Friday

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

friday

strength:

power clean – max

deadlift – 5×5

—–

muscle up:

assisted muscle up or mu (1-3 reps)

vups x 15

squat rotations x 10

——

conditioning:

run 3k

Thursday

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

Thursday

GST

1. First knuckle on wall x 10 / bridge reach x 10 / ballerina x 10 – 2-3 sets

 

2.Table rock x 10 / pike compression x 10 / side step up

x 5/side / side leg raise x 10/side – 3-4 sets

3. Crow hold x 30 / active hang x 30 – 5 sets

4. Handstand / Bridge work

Wednesday

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

Wednesday

Strength:

Power Clean 6×3

Front Squat 5×5

Good Morning 3×10

—-

Muscle up:

3-5 sets

transitions x 5

dips x 5

—–

Conditioning:

20/15/10/5

burpees and kettlebell swings

 

Tuesday

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

Tuesday 

GST 

1. Jefferson curl x 8 / side bear crawl x turf / dorsal push-up x 8 – 3 sets 

2. Loaded splits x 12/side / ninja walk x turf / chin-up (rings) x 3-8 – 3 sets 

3. Pancake pnf (dumbbell) – 60s / table walk – turf / hanging leg raise x 10 – 3 sets 

4. Handstands 

Friday

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

Friday

Strength:

Power Clean 6×2

with kb windmill 6×6

——

Muscle up:

3 sets

neagitive or spotted muscle up – 1-5 reps (or 5 ring rows, transitions x 5, dips x 5)

with diagonal stretch x 8/side

and arch body rocks x 15

——

Conditioning:

run 1k (Cumberland and back)

40 KB swings

run 800 (York and back)

 

Thursday – Handstand

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

Thursday

Handstand

1. First knuckle x 10 / dislocate x 10 / Cossack x 10 – 3 sets

2. Chest to wall x 45 / adductor fly x 20 – 4 sets

3. Kick up x 10 / 3 position hip stretch x 10/side – 2-3 sets

4. Scissor x 10 / hanging leg raise x 10 – 2-3 sets

5. Play

Wednesday

Posted on: May 17th, 2016 by Tyler No Comments

Wednesday

Strength:

Power Clean 5×5

Back Squat 4×10

Muscle Up:

3-5 sets

bottom hang x 25sec

oblique side raise x 8/side

top hang x 25sec

vup x 15

Stretch:

Couch stretch x 90/side x 2

*Optional – Sprints x 10 (40 meter)

Tuesday

Posted on: May 17th, 2016 by Tyler No Comments

Tuesday

1. Table hold x 45 / Nat leg extension x 10 / side leg raise x 10 / torch push-up x 10 – 3 sets
2. Twisting bear x 10 / wall squat x 10 / active hang x 10 – 3 sets
3. Bridge hold x 30 / loaded split hold x 20/side / horse stance x 60 – 3 sets

4. Handstand work