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Skill:
A: x 10-15 min practice butterfly kip on bar
Coaches notes:
Make sure to get in a good warm up for the shoulders. Begin by making small butterfly circles with your chest while keeping your body moving through the hollow and tight arch positions by controlling through your lats and shoulder girdle rather than kicking or swinging with your legs.
Strength:
B: 2 sets
- 30 Sec handstand against the wall
- 10 Knees together squats
- 10/10 Seated straight leg lifts with palms next to knees
Coaches notes:
On the handstand hold focus on keeping your arms at full extension creating a straight line from your wrist to your shoulder and all the way down to your hip aiming to connect your upper and lower half creating vertical alignment throughout your entire body. Practice with a spotter and/or any variation that allows you to hold best hollow stacked line as possible.
On your knees together squat get set with your feet together and arms straight up, hugging your ears, while in a standing position. Keep your feet flat to the floor as you squat your hips toward your heels keeping your knees together. Push up through the middle of your foot to stand.
On the seated straight leg lifts the further you walk your hands out toward your feet the more challenging this movement becomes, the closer toward your hips you place your hands the less challenging it will be. Keep this a light fingertip touch to the floor rather than your whole hand pressing into the floor and bearing any bit of your bodyweight. Engage and straighten your entire leg from your hip out through your toes. You will then begin to pulse one leg at a time a few inches above the floor.
Strength:
C1: 4 x 3/3 Weighted pistols on a box @3011 ; rest 60 sec
C2: 4 x 6 Strict Chest to bar ; rest 90 sec
Coaches notes:
Modify the pistols as needed by using a set of parallettes to squat to keeping your entire foot flat to the floor with your knee tracking your toes. Make sure to set these shoulder width apart, about fingertip to shoulder distance apart so you can keep your eyes straight ahead without having to look down to grab the parallettes towards the bottom of your squat. Keep your arms and hands at your sides and the parallettes will be set directly under that. You can also use a set of boxes or benches as well. The lower the surface the more challenging. You can also squat to a box or bench, if needed. Many more ways to scale, but these are some of our favorites and very simple ways to do so.
On your pull ups focus on holding a tight hollow position maintaining tension throughout your entire trunk, shoulder girdle, and posterior chain. Keep your elbows in and lats engaged throughout.
Workout:
D: 5 Rounds not for time
- 1 Legless rope climb
- 10 Hollow rocks
- 8 Eccentric HSPU *3 sec down
- 6 Strict L-sit pull-ups
Coaches notes:
Modify as needed on the rope climb with any variation from climbing half way and practicing your footing to climbing from a supine position on the floor pulling yourself to a standing position and back down to varied grip ring rows to inverted bar rows to strict pull ups to towel pull ups, etc.
During the hollow rocks focus on keeping your lumbar spine pressing firmly into the floor while tucking your tailbone, squeezing your glutes, engaging and straightening your legs, and pointing your toes. Aim to keep your upper back off the floor as high as possible while compressing your ribs towards your hips and pulling your belly button toward your spine.
On your handstand push-ups make sure to modify to a progression that allows you to maintain as best form as possible and also allows you to maintain the 3 second eccentric portion. No matter what variation of these you do the technique should stay the same. Set the hands shoulder width and aim for the top of the head to touch the floor out in front of the fingertips to form a wide tripod base with elbows pointed toward the back wall and stacked over the wrist. For safety reasons please make sure to keep the spine in a neutral position. Variations include the straddle HSPU with both hands and feet on the floor keeping feet in a wide stance, pike HSPU with feet on a box, stacking hips over the shoulders and wrists at the beginning and finish of each repetition, as well as just focusing on building your current overall strength and core control by working strict hollow body push ups, on the floor or with hands elevated.
Modify the L-sit pull ups by first going to a tuck position. Make sure to wrap your thumbs as well as actively keep your shoulders pulled down and away from your ears to keep your lats and shoulder girdle activated. Modify with ring rows. Remember to hold your tight hollow all the way through and aim for full ROM every rep. Walk your feet back as much as needed. Body position stays the same no matter what variation you do.
Accessory Work:
D: Accumulate 3 min of arch hold on floor.
Coaches notes:
Get set on the floor in a prone position. Pull your feet together and extend your arms straight overhead. Keep your head in a neutral position as you lift your upper and lower half off the floor. Squeeze your glutes, straighten your legs, point your toes, and squeeze your heels together.