Strength
3 Sets
- 3 Straight Arm Arching Lean Back w/ :03 hold
- 3 Jefferson Curl @ 5521
- :10-20 L-Sit
Notes
Our work today is focused on improving your strength and flexibility for toes to bar. You will rotate through 3 exercises for 3 working sets.
Straight Arm Arching Lean Back. This exercise is about engaging your lats and pulling down on the bar. As you lean back, retract your shoulder blades as much as possible. You can self-spot this exercise by keeping your feet on a box.
Jefferson Curl. Use a very light weight and stay strict to the tempo. This is a stretch, not a deadlift.
L-Sit . Keep you elbows locked and shoulders actively pressing down in the support position. Aim to get your thighs parallel to the ground. If you cannot, bend one or both knees.
Skill
Every minute on the minute for 8:00:
- 5-10 Toes to Bar
Or - 4-6 Dynamic Building Drill
Or - 5-10 Knees to Elbows
Or - 5-10 Hanging Knee Raises
Notes
We will be performing a number of toes to bar or substitute at the top of each minute for 8 minutes. Choose a variation and target number that you can maintain for all 8 rounds. This means that the first few rounds should not feel difficult. Aim to complete one more rep each round compared to last week.
You may substitute a dynamic building drill where you build as high as possible over the course of 4-6 swings.
If you are performing hanging knee raises or knees to elbows focus on maintaining a tight arch position and get as much hip flexion as possible at the top.
Conditioning
Complete as many rounds as possible in 10:00:
- 20 Dumbbell Push Press
- 18 Box Jump Overs
Notes
Today’s workout is 12-minutes of dumbbell push press and box jump overs. Your score is the number of rounds and reps completed.
Choose a light set of dumbbells for the push press. You should be able to complete 20 reps unbroken if you needed to. But it might be good strategy to break the 20 reps into 2 sets with a quick break.
Choose a box height that allows you to move smoothly and continuously throughout the workout. Step down from the box each rep.