24. Oktober 2023
Okt
24
– 400m Jog warm up
+
2 Sets
– 5 Box step ups (e/s)
– 10 Scap pull ups
– :15 Hollow Body Hold
– :15 passive bar hang (Rope or Rig)
5-10 min Seated on Box, Foot Work Clamp Instruction
– J-Hook, Wrap, Quick Clamp, etc.
+
Rope Clamp to Stands:
– 5 reps x 5 sets; rest as needed
+
Feet on Box Rope Walks:
– 2 reps/side x 3-5 sets; rest as needed
standing on box, hand over
hand walk down the rope, lowering shoulders below feet, then back up = 1 rep.
1. Jump to pike
2. Tight and patient arch
3. Toes rise (spot them)
4. Hip drive + press down on bar w/ straight arms
*note: each step adds onto the previous one. Focus on not skipping the previous step as you add
the next.
Skill of Choice:
– Rope Climb Tech/Skill Work
– Bar Muscle Up Tech/Skill Work:
For time:
90 sec ON/ 30 sec OFF:
40-30-20-10
– Abmat sit up
– Box jump overs; step down
Time Cap: 16 minutes
3 sets of for 15-30 seconds
Rest as needed
Skill of Choice:
– Rope Climb Tech/Skill Work
– Bar Muscle Up Tech/Skill Work: