Skill: A1: 4 x 10 sec Hang in false grip ; rest 30 sec A2: 4 x 20 sec/ side forearm star plank ; rest 30 sec Coaches notes: On your false grip hang on rings begin with "karate chopping" the rings with the part of your arm where your wrist and palm meet. Wrap [...]
Today is an Active Rest day for the program! 45 Mins of one of the following: Rowing Running Biking Swimming
Skill: A: Practice different variations of rope climbs for 10 minutes 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 [...]
Skill: A: 10 min Pegboard practice: Coaches notes: Have fun with this! Begin with a pull-up and then get your feet up to get a foot grip on the wall. Then, try pulling the stick out and putting back in few times within a distance from the ground that you feel comfortable getting down safely. [...]
Skill: A: 10min ring muscle-up practice with rings set at hip height and from seated position. Use false grip while pausing for 3 seconds in each position. Position 1: top of the pull when rings are at your sternum, elbows hug into the sides of your body, eyes straight ahead, shoulders pulled down, and ribs [...]
Today is a Rest Day for the program! Rest Day Recovery
Skill: A: 5 x 30 sec ring support ; rest 60 sec Coaches notes: On the support hold focus on keeping your eyes on the horizon, chest up, and your body in a straight line. Rings should be set shoulder width apart and remain parallel to each other. To modify lower the rings and do [...]
Skill: A: 10 min practice beat swings on rings Coaches notes: On the beat swings maintain focus on controlling through your shoulder girdle and lats. Think about pushing and pulling on the rings through the meaty part of your hand on the bar with straight arms. Body stays in a hollow behind the rings, passes [...]
Skill: A: 10 min practice pirouettes hanging on the bar Coaches notes: Have fun with this, but make sure to keep shoulders and lats active and thumb wrapped around the bar. Strength: B1: 4 x 8 False grip ring rows @ 31X2 ; rest as needed B2: 4 x 8/8 Single arm bottoms up KB [...]
Today is an active rest day for the program! 45 mins of one of the following: Rowing Biking Running Swimming Day 7: Rest Day Recovery
Core Work: A: 3 sets of: x 30 Second Side Plank - L x 30 Second Scap Push Ups in Plank Position x 30 Second Side Plank - R *Rest 15 seconds x 30 Second Supinated-Grip Hang from Pull-Up Bar Coaches notes: On the side plank place your free hand on your hip and pull [...]
Today is an active rest day for the program! 45 mins of one of the following: Rowing Biking Running Swimming Recovery: Shoulders and Spine
