Author Archive

Wednesday

Posted on: May 3rd, 2016 by Tyler No Comments

Wednesday

Structural:

3 sets

Elbow push-up x 10

False grip chin hold x 20s

Box jump x 8

Strength:

Front Squat 5×3 (pause)

False Grip ring row to dip position 5×5

Conditioning:

4 rounds:

burpees x 8 / hollow rocks x 8 / arch body rocks x 8

Tuesday

Posted on: May 3rd, 2016 by Tyler No Comments

Tuesday

GST

1. Squat to pike x 10 / Finn push-up x 10 / straddle pulse x 25 – 3 sets

2. External rotator raise x 10/side / adductor fly x 15 – 3 sets

3. Serratus press x 10 / trap 3 raise x 10/side / natural leg extension x 10 – 3 sets

4. Angry cat x 45s / diagonal stretch x 8/side – 3 sets

5. Play

Monday – muscle up wave..

Posted on: May 1st, 2016 by Tyler No Comments

Muscle up wave!

Everybody seems to want a muscle up and this program is designed to help everybody no matter your current level develop some basics towards this goal. Many of you are on the cusp and might even get it within the 4 weeks! Let’s see..

In order to work the muscle up properly you need to break it down into the following elements:

1. Pulling with bent arms: pull-ups, chin-ups, ring rows etc..

2. False grip work: from both the bottom dead hang position and the top (rings on chest) position for timed holds..

3. Dips

4. Transitions: this is moving from the top of the pull-up position into the dip. Most people ‘kip’ through this which we consider a ‘no rep’ in the muscle up.. It must be strict!

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Other skills in the wave:

1. Power clean: weeks 1-4 will gradually prepare you for a one rep max test.

2. Kettlebell windmill

3. False grip ring row – due to the wave focusing on the muscle up – all will need lots of repetition and development in the false grip.

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GST DAYS AND CONDITIONING

Corrective work and mobility work with some good hard conditioning to follow! – Tuesday and Thursday

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Train hard and enjoy!

T

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Monday

Warm up:

transitions 3 x 10

side step up 3 x 8/side

Broad Jumps – turf

Strength:

Power Clean 5×5

Kettlebell Windmill 5×5

False grip ring row 5×5

Isometrics:

False grip hang x 20 x 3 sets

Middle split x 60 x 3 sets

Saturday

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

Saturday

8am – group

1. Warm up

2. Kettlebell Windmill 5×5 / pull-ups 5×5

3. Vups – 10 reps ‘emom’

4. Carries 1. Single arm overhead carry 2. Farmers walk 3. Front rack carry – double

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9am – handstand

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10am – stretch

Friday

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

Friday

GST

1. First knuckle on wall x 15 / dislocate x 15 / knees in squat x 10 – 3 sets

2. Natural leg extension x 10 / Cossack x 10 / subs cap x 10 – 3 sets

3. Table hold x 60 / chin x 30 / middle split x 90 – 3 sets

4. Tuck handstand x 45 / inverted hang/skin the cat x 45/3 – 3 sets

5. Kick up practice / transition work

6. Play

 

Thursday

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

Thursday

Strength:

Snatch DL 5×5

Floor press 5×10

Structural:

4-5 sets

wall facing L’s x 15

3 position Kurz squat x 5

Conditioning:

Prowler push x 3 (heavy)

Wednesday

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

Wednesday

GST
1. First knuckle on wall in hollow x 15 with inch worm x 15 with hip circles (kneeling) x 15 – 3 sets
2. Table hold x 60, chin hold x 30, horse stance x 60 –  3 sets
3. Bridge work hold on wall x 30 / load split x 10/leg – 3 sets
4. Handstand work with ring work:
-  Tuck HS on wall x 45 with inverted hang (skin the cat) x 45/3 reps
- kick up x 10 with muscle up transitions x 5-10 – 3 sets

Tuesday

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

Tuesday

Strength:

Front Squat 8×3

with oblique raises x 5/side

Structural:

3-4 sets

eagle grip dislocate x 10

squat rotation x 10

side leg raise x 10

Conditioning:

4 rounds of..

Burpees x 10 / box jumps x 10 / jumping lunges x 10/side

 

Monday

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

Monday

Strength:

Bench press 5×8

with Barbell Row 5×8

Structural:

side lying external rotators x 10/side

cat cows x 10

active hang pulls x 10

3 – 5 sets

Conditioning:

run to the lights and back

kettlebell swing x 25

4 rounds

Saturday

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

Saturday

8am – group

1. Warm up

2. Diagonal stretch x 10/side / ring row x 10 / kettlebell bottoms up press x 5/side – 3 sets

3. TGU transition x 5/side / front rack kettlebell lunge x 10 steps / single leg deadlift x 5/side – 3-5 sets

4. Light run

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Handstand – 9am

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Stretch – 10am