Sep 302017
 

Push press 3 x 5

In 15min

push press 3 x 5

weighted pull up 3 x 4

in 15min:

weighted pull up 3 x 4

Partner AMRAP

13min amrap with partner

  • double kb front rack carry for distance 24/16kg
  • one person working at a time
  • every time you change positions both both do 8 burpees

CEFG: Handstand walk progression, part 432

CEFG: Handstand walk progression
Practise handstand for 20min:
1) HS weigh shift with parallets / DB's
2) HS walk against wall & turn & walk
3) HS Walk

CEFG: Strict Muscle-Up, week 6

Week 6:
This week we focus on taking the different elements what we have been training and put them together:
1) 3 x 3 Primer: transitions basic, negative, feet on box
2) 3 x 3 Strict ring muscle-up (with assistance)
3) 3 x 3 Strict Bar-MU (with assistance)

CFEG: Finisher

3 Rounds of:
5 Strict TTB
10m slider walk
15 + 15 sides

Them, max effort HS hold

 Posted by at 19:11
Sep 232017
 

Rest day

Rest day: Recovery work and mobility

CEFG: Handstand walk progression

Practise handstand for 25min:
1) Form & control: wall, box, scissors, forearm, turn,
2) HS Hold: wall, free, parallets
3) HS Walk

CEFG: Strict Muscle-Up, week 5

Every week we add movement patters and/or change the scaling. This part is divided into two segments: a) finding the right scaling option and developing movement pattern and b) strength development.

Week 5:
This week we focus on taking the different elements what we have been training and put them together:
1) Strict ring muscle-up (with assistance)
2) Strict bar muscle-up (with assistance – if needed

Strength, 5*3, alternate, rest 2min in between
1) High ring pull-up
2) Transition

CFEG: Core V

3 Rounds of:
5-8 Strict TTB
10-15 Russian twist
'20-30 sec hollow hold

 Posted by at 19:11