041119

נובמבר 2, 2019

Warm Up :
2-3 Rounds :
6 Bird Dogs (Each) 1sec Pause
8 Zombie Narrow Stance Squats
10 Shoulder Flexion Lift-Offs

Strength :
3 Sets :
15 Romanian Deadlifts
10-15 HSPU/Pike/Push Ups
15 V-Ups/Tuck Ups/Sit-Ups

Metcon :
20min AMRAP :
100m One Arm Farmer Carry (Each)
5 Strict C2B
10 Box Jumps Cash Out (Optional) :
Triceps Biceps (Coach Choice)

Gymnaskills Beg. :
Warm Up :
3 Rounds :
5 Weighted Shoulder Passes (Slow)
5 Narrow Stance Squats (3sec Down)
5 Push Up + 2 Scap Push Ups

1) Pistol Progression :
A) 2X5 Half Way Narrow Stance Squats (Each)
B) 2X3 Step Down (Each) 3sec Down
C) 3X1 Pistol From Bottom With Plate (Each)
D) 3X1 Pistol On Box (Step Down And Pistol Up)
E) Try To Do A Pistol – If It's Easy – Add Weight

2) Handstand Hold Progression :
A) L-Hold Box Hold 3X10-30sec
B) In Couples – 5-10min Kick Up Practice + Hold*
*If It's Easy – Work Against Stick And Not Against Wall

3) Pulling Pushing :
3-5 Sets :
4-8 Strict C2B Chin-Ups (Band As Needed) 1-2 RIR
8-10 Push Ups (Elevate As Needed) 1-2 RIR

4) Cash Out :
Passive Hang – 2 Sets Of Max Hang (If You Can Go More Then 30sec – Add Weight)

שלחו לנו ווטסאפ
איך אפשר לעזור ? :)
לשירותכם בכל נושא ושאלה.
שלחו לנו הודעת ווטסאפ
Powered by
התקשרו עכשיו