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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Tuesday May 28, 2013

Hannah, Carla & Flavia spectating the open @ CFW!

Fitness:
A. 5 sets:
4-5 strict muscle-ups
Tripod Headstand practice; 30 sec
B. For time:
30 Wall Ball Shots
Row 600M
30 Wall Ball Shots

Health:
A. 5 sets:
4-5 strict muscle-ups or 2-3 pullups or negatives and 2-3 pushups or dips
Tripod Headstand practice; 30 sec
B. 4-5 sets, not for time, resting as needed:
5 DB thrusters
Row or Airdyne 30 sec at 80%
Row or Airdyne 90 sec at 50%

Performance:
A. 5 sets:
4-5 strict muscle-ups
Tripod Headstand practice with slow & controlled leg raises; 30 sec
B. For time:
30 Wall Ball Shots
Row 600M
30 Wall Ball Shots

Coach’s Tips

For part A, we are building on our strict muscle -up progression.  If you have been following it and haven’t tried your muscle-up in a while and you are feeling fresh, today is a good day to try.  If you cannot but are close, do negatives.  If you don’t  yet have ring dips and strict pull-ups work on pullup negatives and ring support.  The second exercise is a tripod headstand.  The progression is as follows, place hands on the ground at shoulder width, with fingers pointing straight ahead, place the crown of the head on the floor and walk the feet as close as you can in an effort to get hips over shoulders.  This is stage 1.  If this is easy, you can try to lift your legs off the ground, but try to use your core by doing a strong hollow rather than doing all the work by kicking your legs up.  You can start with teddy bear stand, knees on elbows.  If you can control this gracefully, work on raising and lowering straight legs, from floor to vertical and back to horizontal and back to vertical.  If this is too easy, do it with your fingers interlaced behind your head.  Here is a video of tripod headstand, coming into it with straight legs, or pike position. Part B is a burner, find a good pace and stick to it.  You know the deal…

 

 

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