Dec 032016
 

Deadlift 6-4-6-4-6

deadlift 6-4-6-4-6

  • new set every 180sec
  • waves (use the same weight for six and bigger for fours)

Squats farmers walk

3-4 rounds

  • 10-12 squat holding two kb`s in the front rack position
  • rest 60sec
  • 40m heavy farmers walk
  • rest 120sec

Count to four on the eccentric part of the squats and hold the bottom position for a second

CFEG: Handstand Practice

Practice handstand for 20min (proper warm-up done):
1) Practice smooth kick-up and HS hold (choose your scale from): Rx+ free HS hold on parallets, Rx free HS hold, HS hold against wall
2) Practice HS weights sifts: fingertips, shoulder touch, hip touch. + weight sift sequence with parallets (3+3+hold).
3) Practice HS walk: 3 x max distance

CFEG: Planche progression

Practise planche progressions for 20min
1) 3 x Planche lean: hollow & band
2) 3 x Tucked planche swings
3) 3 x Frog stand / tucked planche
4) 3 x Straddle planche to L-sit

CFEG: hold, push & pull

3 rounds of:
1) ME hollow hold with barbell
2) 4-6 ring push-ups
3) 2+2+2 inverted barbell row (wrist together / shoulder width / wide)

 Posted by at 19:11
Nov 242016
 

Skill: Handstand push-up

Progressions:

  • handstand push-ups using a box/help from a partner/pike push-ups
  • kipping handstand push-up
  • strict handstand push-up
  • strict deficit handstand push-up

Use 5×10 reps table:

  • 3 x 2
  • 5 x 2
  • 3 x 4
  • 4 x 4
  • 4 x 6
  • 5 x 6
  • 4 x 8
  • 4 x 10
  • 5 x 10

Rope climbs, front rack carries and MU

3 rope climb
20m single arm kb front rack carry 32/24kg
2 rope climb
40m single arm kb front rack carry
1 rope climb
80m single arm kb front rack carry
1 muscle-up

 Posted by at 19:11